2015-03-31 WOD

WARM
std warmup
30 wallball passes

MAIN

A. 5 round for time
{
200m run
20 pullups
10 deadlifts 225# (I did 205)
}
time: 17:04

B. 12 min EMOM
even minutes: 5-8 HSPU (I did 5 on the first round, 4/round after that, working on kipping)
odd minutes: 2-5 MU (I did 1 per round, but got all of them in 1 attempt except the last - which I got on the second event).

I added:

C. Challenge of the month: max reps UB KBS 53# - I got 52. Could have done more if my grip wasn't shot from the pullups and deadlifts.

2015-03-30 WOD

WARM
std warmup

MAIN

A. Skills work. 3 rounds (I only did 2, and only 1 round of the MUs) not for time
{
12 T2B
10 Pistols
30 DUs
3-5 MU (I got 3 unbroken, and they went up pretty easily)
}

B. 8min EMOM
5 push press, moderately heavy weight. (I went w 95#)

C. "JT" - 21-15-9 of
{
HSPU - I got the 21's and the first half of the 15's done, but then had to go to CG pushups
Ring Dips
Pushups
}
Time: 17:49 - Scaled.

2015-03-28 WOD

Hero wod today. Tough one, but shaved some time off last time I did it. Progress!

WARM
std warmup
200m run
Clean warmup

MAIN

A. "Badger". 3 Rounds for time:
{
30 Squat Cleans 95#
30 pullups
800m run
}
time: 32:00 Rx (-5:04 from last time I did it, 7 months ago)

I added:

B. 2 rounds
{
3 HS Hold, for balance
10 GHD situps
}

2015-03-27 CF Open 15.5

Last workout of the 2015 Open today. Not a good one for me. Long, all engine, and a real leg-burner, not to mention a lung-burner. I might be able to do slightly better doing it a second time, but I'm not sure I want to endure another 14 minutes of suck for a few spots on the leaderboard.

WARM
std warmup
2 rounds
{
10 cal row
5 thrusters 65#, then 95#
}

MAIN

A. CF Open 15.5. For time: (split times in brackets)
{
27 cal row (1:13)
27 thrusters 95#
21 cal row (5:27)
21 thrusters 95#

15 cal row(9:37)
15 thrusters 95#

9 cal row (13:03)
9 thrusters 95#

}

time: 14:30

2015-03-26 WOD

Active recovery day, so just some rowing and skill work

WARM
std warmup

MAIN
A. 3k row
13:00

B. HS practice
3x
{
3 HS Holds ~20-30s each
3 Kipping HSPU <-- need to work on these following 15.4
}

C. One Arm Chinup (assisted)
2x3 (3x per arm)

D. MU Practice
3 MU attempts (all missed)
3 BarMU attempts (2 successful, 1 missed)

2015-03-25 WOD

WARM
std warmup
3 rounds
{
12 KBS 36#
~30s plank
100m run
}

MAIN

A. 3 rounds
{
10 CJ 165# (I scaled to 135#)
10 T2B
}
time: 7 min even
5 min break

B.
{
20 burpee C2B Pullups
20 Thrusters 115#
20 Ring Dips
}
10 min even
5 min break

C.
{
800m run
40 cal row
}
6:30

2015-03-24 WOD

WARM
std warmup
200m run

MAIN
A. Backsquat, 'conga line style'. Work to a heavy triple
warm: 45x5, 95x5, 135x4,
main: 185x3, 205x3, 215x3, 225x3

B. 5 rounds for time
{
100m run
3 deadlift 295# (I scaled to 255#)
5 box jumps 30"
}
Time: 5:42

I added:

C. Jerk practice off blocks. 2x push jerk, 2x split jerk
4x 45, 4x95, 4x135, 2x165 (failed second 2)

D. One Handed Chin-up progression
5/arm, 2 fingers on second hand (progress!)