2018-10-08 WOD

WARM
std warmup
Row 150, 150, 250, 250 (in between other warmup movements
Deadlift warmup

MAIN

A. 3x5 Deadlift at ~70%
warm: 10x45, 3x95, 3x95, 5x135
main: 5x225, 5x275, 5x225

B. 13 min AMRAP
{
6 D-Ball over shoulder 100#
8 T2B
6 HS Plate walk (Rx was 10m HS walk)
100m run
}
5 rounds + 6 d-ball + 8 T2B + 2 stepups

I added:

C. 3 rounds, not for time
{
1,2,3 UB Strict MU
10 GHD Situps
}

2018-10-07 Yoga

Skipped the Sunday run and did a yoga class w Alisa instead. Was a good mobility workout!

A. 1hr yoga class

2018-10-06 WOD

WARM
std warmup
1000m row

MAIN

A. 4x3 benchpress at moderate weight
warm: 10x45, 6x95, 4x135
main: 4x3 @ 155#

B. partner workout. For time, splitting work as needed. one work/one rests
{
50 KBS 53# (10,8,7 each)
50 HSPU (5x5 each, kipping)
100 pullups (10 sets of 5)
100 wallball 20# (5  sets of 10)
800m run
100 wallball 20#

100 pullups

50 HSPU

50 KBS 53#

}

36:40

2018-10-04 WOD

Active recovery day. However, since travelling friday, decided to push myself, redid this wod from 3-4 weeks ago

WARM
std warmup
200m run

MAIN

A. 10 rounds for time
{
1000,900,800....200,100 m row
3 Strict HSPU
3 MU
}
time: 36:24 (2 1/2 minutes faster than last time, so I'm calling that a PR!)

2018-10-03 WOD

WARM
std warmup
200m run
clean & jerk drills

MAIN

A. 12 min emom
{
Power Clean
Front Squat
Split Jerk
}
2x75, 3x95, 3x115, 2x135, 2x155

B. 15 min AMRAP
{
3 Cleans 135# (Rx was 185)
200m run
4 Cleans 135#
200m run
5 Cleans 135#

200m run
6 Cleans 135#

200m run
7 Cleans 135#

200m run
8 Cleans 135#

200m run

5 Cleans (of 9, before hitting time cap

}
Total: 1200m run; 38 cleans

Accessory

C. 3 rounds, not for time
{
10 GHD back extensions (2s pause)
6/side KB Pushpress 36#
6/side KB Row 36#
1 HSHold ~20s
}

2018-10-02 WOD

WARM
std warmup
Snatch & OH Squat drills

MAIN

A. 4-4-4-4 OH Squat
2x3 # 45#
4x65, 4x75, 4x95, 3x115 (failed last rep)

B. 12 min AMRAP
{
9 Power Snatch 75# (Rx was 115)
12 barbell lunge 75# (same)
15 cal row
}
4 rounds even

I added

C. 3 rounds, not for time
{
5s Tuck Front Lever (1 leg extended)
5s Tuck Back Lever (1 leg extended)

3 dragon flag raise/negative

}

2018-10-01 WOD

WARM
std warmup
SU/DU practice

MAIN

A. Tabata DU's
8x20s work/10s rest DU - started around 30 reps, eventually around 20, so avg 25 = 200 DU

B. For time:

100 DU Buy-in

3 rounds
{
200m OH Plate carry 45#
20 GHD Situp
8 MU (Rx+ was 10MU, Rx was 15 pullup + 10 pushup)
}

100 DU Cash-out

Accessory

C. Snatch 21's. 5x3 then 6x1
3x 45, 55, 65, 75, 85
1x 95, 105, 115 (power snatch only, stopped after that)