2015-02-28 WOD

WARM
std warmup
15 wallball passes (squat toss)
15 wallball passes (side pass)

MAIN

A. For time
{
1000m row
10 wall walks
125 DUs
400m run
}
time: 12:10

4 min rest, then

B. For time:
{
800m run
50 ball slams 20#
50 KBS 53#
500m row
}
time: 11:30

C. Pullup progressions. strict, each set unbroken
7,6,5,4,3

I added

D. MU practice
1 single, then 2 strung together and failed on 3rd.

2015-02-27 CF Open 15.1

WARM
std warmup
snatch warmup: 5x45, 5x65, 3x95, 3x115
CJ warmup: 5x115
T2B warmup: 2x5
DL warmup: 5x115

MAIN

A. Open 15.1 - 9min amrap of
{
15 T2B (I did first 2 rounds unbroken, 3rd round in 2 sets, the fourth round was in 4 sets or so)
10 Deadlift 115# (all unbroken)
5 Snatch 115# (all singles, and after first round, paused at the hang)
}
Reps: 3 rounds + 15 T2B + 5 DL = 110 Rx

B. Open 15.1A - IMMEDIATELY after 15.1, a 6 minute clock begins. Establish a 1RM CJ
{
135
155
175
185
190 - failed
}
Score: 185 (tied my PR)

2015-02-26 WOD

Active recovery day. Mike's advised us to take it really easy on thursdays over the next 5 weeks, to be ready for Friday & The Open.

WARM
std warmup
floor ladder drills

MAIN

A. 1k recovery row
3:50

I added:

B. Mobility work on shoulders, hips

C. HS Hold
3x30s

D. MU practice
strung 2 together and *almost* got a 3rd (got over the top, but lost it)

2015-02-25 WOD

WARM
std warmup
2 sets
{
10 face pulls
10 scap pulls
}

MAIN

A. 800m run (not for time)

B. 3x10 Deadlift, 50%
warm: 5x135%
main: 3x10 @ 185% (~50% of 365)

C. EMOM 6
{
5 thrusters AHAP, increasing if possible
5x75, 5x95, 5x105, 5x115, 5x125, 5x135 (had to break after 3)
}

D. Snatch complex, increase weight over ~12 min
{
Hang Power Snatch
OH Squat
Snatch
65, 75, 95, 105, 115
}

I added:

E. HSHolds
3x30s

F. MU Practice
1 Ring MU
1 Bar MU

2015-02-24 WOD

WARM
std warmup

MAIN

A. skill work. 3 rounds, not for time
{
40 DUs
12 butterfly pullups (strung 2-4 together at a time)
1 rope climb 15'
10 box jumps 24"
}

B. OH Press 3x10 @ 50%
warm: 5x45#
main: 3x10 @ 75#

C. AMRAP 8 min
{
5 OH Squat 115# (I scaled to 75#)
7 C2B Pullups
9 Box Jumps 24"
}
4 rounds + 15 reps

I added:

D. assisted One Arm Chinup practice
3x5 per arm (2 finger assist)

2015-02-23 WOD

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

MAIN

A. 800m run @ 75%

B. Pullup and dip progression work

- Strict pullup: 9,8,7,6,5 = 35 reps
- Weighted dip: 5x36#, 5x36#, tried doing weighted ring dips, 3x36#, 2x36#

C. 3x10 Back squat @ 50% (Deload week of strength cycle)
warm: 5x45, 5x95
main: 3x10 @ 135#

D. 3x30 cal row for time
1:26, 1:28, 1:33

I added:

D. February challenge: Weighted plank hold for time (45#)
time: 1:23

E. 3x10 GHD situps

2015-02-22 Sunday Run

A. 9.19 KM 46:37 5:04 pace