2018-08-08 Travel Workout

A. Run 4.55k, 22:40, 5:21 pace

B. 5 rounds, not for time
{
8  dips
10 pistols (5/leg)
20 pushups
}

2018-08-06 WOD

WARM
std warmup
5x7 wallball 14#

MAIN

A. Work to a heavy 3-rep backsquat
warm: 10x45, 8x75, 4x135
main: 3x185, 3x215, 1x235

B. 12 min amrap
{
30 DU (5 sets unbroken, 1 set w a break)
10 burpees
3 BarMU
}
6 rounds even

I added

C. 5 rounds, not for time
{
12,11,10,9,8 GHD situps (50 total)
15s HSHold
}

2018-08-05 Sunday Run

A. Run 10.01 km; 48:33; 4:51 pace

2018-08-04 WOD

WARM
std warmup

MAIN

A. 4x6 benchpress
warm: 10x45, 8x95
main: 4x6 @ 135#

B. superset w above
4x6 chinups

C. 10 min amrap. W partner, one runs while other works
200m run - or -
{
10 GHD situps
10 DB thrusters/arm 35#
}
4 rounds even-ish of each

D. 10 min amrap. W partner, one rows while other works
12 cal row - or -
4 DBall over shoulder (clean)
8 pushups
}
5 rounds of rowing, 9 rounds of above, more or less

2018-08-03 WOD

WARM
std warmup
400m medball run 12#

MAIN

A. 3 rounds
{
3/leg one-legged box jump 8" (2x45# plates)
6 Snatch balance 45#
9 ring rows
}

B. 5 rounds, 1 min per movement for 25 min
{
i. 12 HSPU (12 ub first round, then 7+3, then 6+3 for last 3 rounds - 49 total)
ii. 12 pullups (12 unbroken per round)
iii. 20 cal AirDyne (did 25 one round)
iv. 5 power snatch 75# (Rx was 6)
v. rest
}

C. Accessory work - 3 rounds not for time
{
30s SquatHold w anti-rotation band
8 banded face pulls w 2s hold
4/arm OH DB Squat 15#
}

2018-08-02 WOD

WARM
std warmup
200m run

MAIN

A. 500m row

B. 30 MU for time
4-4-3-2-2-2-13 singles
8:40 (5:20 PR!)

C. Work to a heavy CJ
3x95, 3x115, 2x135, 2x155, 1x175(clean only), 185(failed), 165

D. 3x TuckBackLever

E. 3x3 dragon flag

2018-08-01 WOD

WARM
std warmup

MAIN

A. Work to a heavy 3 rep push press
5x45, 4x75, 3x95, 3x125, 1x145, 1x155(fail), 3x135

B. 5 rounds, 90s work, 2.5 min rest
{
12 wallball (heavy) - I did 25#
12 T2B
row remainder of 90s for cals
}
14, 13, 12, 13, 13

I added

C. Snatch practice
3x45, 2x75, 2x75, 1x95, 1x95(fail)