2019-09-19 WOD

Active recovery day

WARM
std warmup (was late and missed most of it)
clean drills

MAIN

A. 500m row
1:57

B. Work to a heavy Power Clean Push Jerk
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 1x175(clean, failed jerk), 1x165

C. (superset w above) HS work
HSHold ~10s x 6sets

D. 3 rounds, not for time
{
1 strictMU
5 Tuck Front Lever Pull
}

E. 3x5 Ab wheel rollout (on knees)

2019-09-18 WOD

WARM
std warmup
2x100m row sprint
2x10 KBS


MAIN

Capacity test, repeat from 2017-10-16, though structure was a bit different, and I scaled weight different, so can't really compare.

A. For time
{
250m row
15 burpees
25 KBS 3/4 height 70#
15 burpees
250m row
}
5:00 even

rest 12 min

B. repeat of A.
5:11

C. Benchpress 5-3-1 moderate heavy
warm: 5x95
main: 5x115, 3x135, 1x155

D. (superset w above)
2x5 ring dip
2x4 ring dip 31x1 tempo

2019-09-17 WOD

WARM
std warmup
150m row
300m row
several goblet squats, DB CJ, DB Front Squats at lighter weight
200m run

MAIN

A. 3x5 Goblet Squat, heavy-ish
5x35#, 5x50#
3x5 @ 60#

B. 14 min AMRAP. 2,4,6,8... of
{
DB Hang Power Clean 2x35#
DB Front Squat 2x35#
DB Pushup
}
Got 2,4,6,8,10,12,14,16 done = 72 reps of each

I added

C. MU Practice
1,1,2,1 StrictMU

2019-09-16 WOD

WARM
std warmup
750m, 400m, 300m row(s)
pullup warmup (3x3)
back squat 5x45, 5x75, 3x95, 3x115, 3x135
push jerk 5x45, 3x95, 3x115, 3x135

MAIN

Capacity test
{
A. 4 min max cal row
70 calories

1 min rest

B. 3 min max pullups
41 pullups

1 min rest

C. 2 min bw back squat
16 reps at 165#

1 min rest

D. 1 min S2O (push jerk)  135#
12 reps 
}

139 total

I added:

E. 3x3 tuck front lever pull/raise

F. 2x3 banded one arm pulldown (right side only)

2019-09-15 Sunday Run & Yoga

Cut the run a bit short because the usual bridge I take was under construction and it was POURING. Ya, I'm soft.

A. Run 7.85km - 38:46 - 4:57 pace

later

B. 1hr yoga class

2019-09-14 WOD

Saturday, partner wod, Tom came along w me

WARM
750m row
std warmup
several of each of movements below

MAIN

A. 30 min AMRAP
100 T2B buy-in (one time only) - I did 50, and Tom did 50 knee raises..
{
10 MU (I did 5 MU, Tom did 10pullup, 10pushup)
20 box jump 24" (10 each)
30 wallball each (I did 20#, tom did 10#)
40 DU each (I did 40 DU, tom did 80 SU)
50m Dball carry each (I did 100#, Tom did 50#)
}
2 full rounds plus MU, box jump and 15 wallball each before the timecap

2019-09-13 WOD

WARM
std warmup
750m row
clean/thruster drills

MAIN

A. Work to a heavy squat clean thruster
3x75, 3x95, 2x115, 2x135, 1x165

B. For time
{
15 Squat Clean Thruster 75# (Rx was 95#)
15 C2B pullups
200m run
12 Squat Clean Thruster 95# (Rx was 115#)
12 C2B pullups
200m run
9 Squat Clean Thruster 115# (Rx was 135#)
9 C2B pullups
200m run
6 Squat Clean Thruster 135# (Rx was 155#)
6 C2B pullups
200m run
3 Squat Clean Thruster 145# (Rx was 185#)
3 C2B pullups
200m run
}
time: 21:18

I added

C. Abwheel rollout (from knees)
5,4,3,2,1