2017-07-07 WOD

WARM
std warmup
snatch drills w PVC

MAIN

A. 15 min EMOM
{
min 0-7: 2 Hang Snatch (3x45, 3x65, 1x75)
min 8-15: 2 Snatch (7x75, 1x95)
}

B. For time:
{
50,40,30,20,10 DU
10 wallball each round
}
time: 4:11

I added:

C. 3x HSHold

D. Strict MU work
1,1,2 very slow, 2

2017-07-06 WOD

Active recovery day

WARM
std warmup
50 cal airdyne
400m run

MAIN

A. Row 1000m
~7min

B. Work to a heavy CJ
warm: 5x45
main: 5x95, 4x115, 3x135, 2x155, 2x175, 1x185fail

C. Front Lever Progression
4 Tuck Front Lever (one leg extend)

D. One Arm Chinup progression
5 chinups
2x3 one arm chinup, assisted

2017-07-05 WOD

WARM
std warmup

MAIN

A. 10 min emom
{
5 strict pullup (or whatever number you can hold unbroken w good form)
}
5,5,4,4,4,3,3,3,3,3 (37 total)

B. 15 min AMRAP
{
40' OH Lunge 45# plate (~5/side)
12 T2B
40' Broadjumps (~6)
}
7 rounds + 1 round of lunges

I added

C. 3 rounds, not for time
{
10 GHD situps
1 HSHold, 20-30s
}

2017-07-04 WOD

WARM
std warmup
several each of movements below

MAIN

A. "Rene" - 7 rounds for time of
{
400m run
21 lunges
15 pullups
9 burpees
}
time: 28:45

I added:

B. MU work
Strict MU: 1,1,2,2

C. (later) 12 mile bike

2017-07-03 WOD

WARM
std warmup

MAIN

A. 3x5 Front Squat, 42x1 tempo, add from last week.
warm: 5x45
main: 5x95, 5x115, 5x135

B. For time, 20 min cap:
{
1000m row
50 box jump 24"
40 situps
30 HSPU
20 Ring Dips
10 BarMU
}
time: 17:50

I added:

C. 4 rounds, not for time
{
10 banded face pulls
Strict MUs (1, 2, 1, 1)
}

2017-07-02 Sunday Run

Went to the track early with Matthew so he could work on his sprints. I ran a 5k, first time ever on a track, and set a PR. Sub-20, which was a goal for a long time.

A. Run 5k (12.5 laps). 19:56. PR! 3:59/km pace

2017-07-01 WOD

WARM
std warmup
1 min a
clean drills
3-5 of each of the movements below.

MAIN

Partner workout. Each of the below, 1 partner finishes entire round, then rests while partner does their round. 4-5 min rest between couplet below

A. 3 rounds each for time
{
25 wallball 20# (1st 2 rounds I did unbroken)
200 m run
}
time: 9:04

B. 3 rounds each for time
{
HSPU - I did 10,9,6 strict, unbroken
5 Power Cleans 135#
}
time: 5:16

C.
{
12 T2B (unbroken)
50 DU
}
time: 5:20