WARM
std warmup
thruster drills
warmup movements below
MAIN
A. Capacity Test: 20 min AMRAP
{
20 thrusters 95# (Rx was 135#(!))
20 pullups
20 burpees
}
3 full rounds + 20 thrusters
I added:
B. 3x2s BarFalseGripHang
Monday, December 9, 2019
Sunday, December 8, 2019
2019-12-08 Travel Workout
WARM
std warmup
MAIN
A. 10,9,8...1 of
{
Alternating DBSnatch 40#
pushup
Alternating Pistols
Strict HSPU (did 5 for first 4 rounds, then 4 for next 4 rounds, then 3 for last 2 rounds)
DB Curl 2x30#
Hanging Leg Raise
}
55 reps * 5 movements = 275 reps + 42 hspu = 317 reps
std warmup
MAIN
A. 10,9,8...1 of
{
Alternating DBSnatch 40#
pushup
Alternating Pistols
Strict HSPU (did 5 for first 4 rounds, then 4 for next 4 rounds, then 3 for last 2 rounds)
DB Curl 2x30#
Hanging Leg Raise
}
55 reps * 5 movements = 275 reps + 42 hspu = 317 reps
Friday, December 6, 2019
2019-12-06 WOD
WARM
std warmup
750m row
snatch drills
MAIN
A. 10 min emom
{
Power Snatch
Hang Snatch
OHSquat
}
2x45, 2x65, 2x75, 2x85, 2x95
B. For time, 12 min cap. 1,2,3....10 of
{
OH Squat 75# (Rx was 115#)
C2B pullup
}
time: 11:30
I added
C: 2 rounds, not for time
{
3 Tuck Front Lever Raise
2 Tuck Back Lever
1 Tuck Front Lever
}
std warmup
750m row
snatch drills
MAIN
A. 10 min emom
{
Power Snatch
Hang Snatch
OHSquat
}
2x45, 2x65, 2x75, 2x85, 2x95
B. For time, 12 min cap. 1,2,3....10 of
{
OH Squat 75# (Rx was 115#)
C2B pullup
}
time: 11:30
I added
C: 2 rounds, not for time
{
3 Tuck Front Lever Raise
2 Tuck Back Lever
1 Tuck Front Lever
}
Thursday, December 5, 2019
2019-12-05 WOD
Active recovery day
WARM
std warmup
MAIN
A. 1k row
4:10
B. Work to a heavy CJ (squat clean, push jerk)
5x75, 3x95, 3x115, 3x135, 2x155, 1x165. 1x175 (got the clean, failed the jerk)
C. 3 rounds, not for time
{
1 HSHold ~10s
2 2x False Grip Bar Hold
3 pike pushup w strict form
}
WARM
std warmup
MAIN
A. 1k row
4:10
B. Work to a heavy CJ (squat clean, push jerk)
5x75, 3x95, 3x115, 3x135, 2x155, 1x165. 1x175 (got the clean, failed the jerk)
C. 3 rounds, not for time
{
1 HSHold ~10s
2 2x False Grip Bar Hold
3 pike pushup w strict form
}
Wednesday, December 4, 2019
2019-12-04 WOD
WARM
std warmup
2 min Airdyne
MAIN
A. Capacity test (repeat from sept)
For time:
{
250m row
15 burpees
25 KBS 53# (Rx for <50 was 70#)
15 burpees
250m row
}
time: 4:30
rest 12 min
B. Repeat above
time: 5:04
I went back and looked and last time around I did 5+ minutes but did 70# kbs :-/
I added:
C. 3 rounds, not for time
{
10 GHD situp
1 Strict MU, add 1 per round (2, 3)
}
std warmup
2 min Airdyne
MAIN
A. Capacity test (repeat from sept)
For time:
{
250m row
15 burpees
25 KBS 53# (Rx for <50 was 70#)
15 burpees
250m row
}
time: 4:30
rest 12 min
B. Repeat above
time: 5:04
I went back and looked and last time around I did 5+ minutes but did 70# kbs :-/
I added:
C. 3 rounds, not for time
{
10 GHD situp
1 Strict MU, add 1 per round (2, 3)
}
Monday, December 2, 2019
2019-12-02 WOD
WARM
std warmup
several of each movement below
500m row
MAIN
Capacity test (did same back on Sept 16)
}
A. 4 min row for cals
76
1 min rest
B. 3 min max reps pullups
41
1 min rest
C. 2 min max reps BW squat (165#)
17 reps
1 min reps
D. 1 min max reps S2O (Push Jerk) 135#
9 reps
}
Total = 143 Last time was 139 (70, 41, 16, 12)
I added some calesthetics supplemental work that I'm going to start doing
3 rounds, not for time
{
2 bar false grip hang, about 2 sec each
2 HS Hold ~5s for balance
2 HSPU negative, wall-facing
}
std warmup
several of each movement below
500m row
MAIN
Capacity test (did same back on Sept 16)
}
A. 4 min row for cals
76
1 min rest
B. 3 min max reps pullups
41
1 min rest
C. 2 min max reps BW squat (165#)
17 reps
1 min reps
D. 1 min max reps S2O (Push Jerk) 135#
9 reps
}
Total = 143 Last time was 139 (70, 41, 16, 12)
I added some calesthetics supplemental work that I'm going to start doing
3 rounds, not for time
{
2 bar false grip hang, about 2 sec each
2 HS Hold ~5s for balance
2 HSPU negative, wall-facing
}
Sunday, December 1, 2019
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