2014-08-31 Travel workout

A. 5.03km run - 30:14 - 6:01 pace

B. 100 Burpee challenge - day 21
4x13 + 4x12

C. 3 rounds
{
10 GHD back extensions
10 GHD situps
}

2014-08-30 Travel workout

Travelling in Victoria this weekend. Pretty city to run in, plus for a change the hotel gym is pretty decent (free weights, rower, large space, etc).

WARM
std warmup

MAIN

A. 7.5k run 48:44, 6:30 pace (actually a bit faster. Stopped a few times for pix, map check, etc)

B. 100 burpee challenge - Day 20
8 sets of 11 plus a set of 12

C. 3 rounds
{
5 wide grip pullups
5 chin ups
5 CJ 95#
}

D. 3 Dragon Flag Negatives
Never tried these before, so figured a gym full of mirrors might be a good place to start. Negatives were not too difficult and form looked ok, but doing the concentric portion of the movement was impossible!

2014-08-29 WOD

WARM
std warmup
400m run
tabata 4 rounds of of
{
20s Airsquat, 10s rest
20s pushups, 10s rest
}
kept to 15 of each all four rounds
Deadlift drills

MAIN
A. 3x5 Deadlift, moderate weight, 41x1 tempo
5x135#, 5x165#, 5x165#

B. 30 MUs for time (or 45 BarMU, or 60 dips + 60 C2BPU). 12 min cap
I did barMU's, got 30 in before the timecap.
Also got 5 unbroken at the start, which is a PR

I added:

C: 100 burpee challenge - day 19
1 set of 20, then 8 sets of 10

2014-08-28 WOD

active recovery day

WARM
std warmup
10 partner wallball
200m run

MAIN
A. 15 min row, moderate pace
3.3km

B. 100 burpee challenge - day 18. 5 rounds, not for time
{
10 GHD situps
10 GHD Back extensions
20 burpees
}

C. 3 HS holds
~ 45s each. practicing balance, shifting weight 80/20 to each side

2014-08-27 WOD

WARM
std warmup
200m run
5 wallball
5 box jump
press drills

MAIN
A. For time:
800m run
3 rounds
{
18 wallball 20#
15 box jump 24"
12 S2O (mine were pushpresses) 115# (I scaled to 75#)
9 OH Squat  115# (I scaled to 75#)
}
800m run
time: I forgot to write it down, but I *think* it was like 19:30 or so? or was it 17:30?

I added:

B. 100 burpee challenge - Day 17
15, 14, 13, 12, 11, 10, 9, 8, 8. Not for time

C. 3x10 GHD Situps

D. 3 hanging leg raises

2014-08-26 WOD

WARM
std warmup
10 pushups
10 air squats
2x200m run
15 wallball passes
15 behind the head wallball passes

MAIN
A. 3x5 Benchpress, moderate weight (up a bit from last week), 41x1 tempo
warm: 45x5, 85x5
main: 95x5, 105x5, 115x5

B. 12 min AMRAP
{
20 DU
10 pullups
5 HSPU
}
total: 6 rounds + 12 reps

I added:

C. 100 burpee challenge - Day 16
did sets of 13, 12 alternating. not for time

D. 2 Front Lever Negatives

E. 2x3 Front Lever Pulls

F. 3 Hanging L-sit (~10s each)

G. 3 HSHold (for balance)

2014-08-25 WOD

WARM
std warmup
200m run
tabata warmup, situps & pushups
{
20s situps, 10s rest
20s pushups, 10s rest
} 4 rounds, 13 situps/round (lowest), 12 pushups/round (lowest)
5 burpees
3 power cleans 115#

MAIN
A. 3x5 Frontsquat 41x1 tempo, moderate weight
warm: 45x5, 95x5
main: 105x5, 115x5, 125x5

B. 3 rounds, each for time, 4 min rest b/t
{
10 cal Airdyne
8 burpees
6 Power Cleans 115#
}
times: 1:02, 1:05, 1:13

I added:

C. 100 burpee challenge, day 15 (Halfway there!): Did 29 as part of the wod above + warmup, so did 71 to finish it out. Not for time.

D. 3 rounds
{
10 GHD situps
5 l-sit pullups
}

E. 3 HSHolds
~30s each