2018-04-07 WOD

Warm
1k row
Std warmup

MAIN

A. 20 min EMOM
Odd: Strict HSPU (Rx was 10 kipping, I aimed for 5, but got 2x5, 3x4, 5x3 – so 37 total )
Even: Strict MU 2 (Rx was 5 kipping. So 20 total, plus 1 when warming up, so 21)

B. 8 min amrap
{
Partner 1: 14 cal row
Partner 2: 10 DB Hang Clean & Jerk 50# - 5 on right, then 5 of left
}
4 rounds of each movement (i. as if doing 4 rounds alone

C. 8 min cap for:
{
1,2,3,4,5,6,7,8,9,10
Bar-facing Burpees (do 1, then partner does 1, then 2 and 2, then 3 and 3…)
One complete,
OHS 115# as many reps as possible before time cap
}
We got the burpees done right at the cap. I did 1 OHS at 95# after just to say I did one

2018-04-06 WOD

WARM
std warmup
40 wallball toss 10#

MAIN

A. kip pullup progressions
3x5 kip swings
3x5 kipping pullups

B. 4x6 push press at 21x1 temp
4x6 @ 95#

C. 5 rounds for time, 20 min cap
{
400m run
20 wallball
10 pullups
}
time: 18:24

D. CJ progression (was supposed to be 5# increments, but I did 5/side by mistake - oops)
5 CJ at 95# (50%)
4 CJ at 105
4 CJ at 115
1 CJ at 135
1 CJ at 155

1 CJ at 165

1 CJ at 175

E. 3 Strict MU - slow tempo

2018-04-05 WOD

Active recovery day

WARM
std warm

MAIN

A. 1k row
~4min

B. Work to a heavy squat clean & jerk, focusing on form
5x45, 5x75, 5x95, 4x115, 3x135, 2x155, 1x175(failed)

C. (superset w above)
HSHold ~15s (7 sets)

D. 4 sets HS Plate step up/down

E. 2x3 Tuck Front Lever

2018-04-04 WOD

WARM
std warmup
light kettlebell work (lunges, kbs, etc)

MAIN

A. 3 rounds, not for time
{
10 banded goodmornings
10 BB pendlay rows 75#
}

B. Deficit RDL 4x6, 21x1
75, 95, 115, 135

C. 5 rounds, each for time, rest remainder of 5min
{
15 cal row
5 d-ball cleans 50# (Rx was 100#)
10 alt d-ball lunge 50# (Rx was 100#)
}
2:20 (had to switch from 70# to 50#), 1:50, 1:43, 1:40, 1:35

I added

D. 1,2,3,2,1 of
{
Strict MU (9 total)
1 HSHold per round (5 total)
}

2018-04-03 WOD

WARM
std warmup

MAIN

A. 4x 15s plate jumps, 15s rest

B. 4x6 Front Squat at 21x1 tempo
4x6 @ 95# (50% would have been 115 or so but decided to go light)

C. 12 min AMRAP
{
5 back squat 95# (Rx was 185)
20 DU
15 cal Airdyne
}
5 rounds + 2 squats (202 reps)

I added

D. 1x15 Clean 95# (working on form)

2018-04-02 WOD

WARM
std warmup

MAIN

A. 10 min emom
7 T2B (Rx was 10)

B. For time, 18 min cap
{
100m run buy-in
50 DB Snatch 35# (Rx was 50#)
40 situp
30 DB Push press 35# (all on right arm)
20 box jump 24"
10 pistols (5/side)
20 box jump 24"

30 DB Push press 35# (all on left arm)

40 situp

50 DB Snatch 35# (Rx was 50#)

}

time: 17:57

I added:

C. 3 rounds

{

1 Strict MU

1 HSHold ~20s

}

2018-04-01 Sunday Run & light workout

A. 5.11km run; 24:26; 4:47 pace

B. 1,2,3,4,5
{
dips
strict pullup
}

C. BarMU
2 kipping
1 strict