2015-06-30 WOD

Wow. Brutal chipper today, as a send off for one of our long-time members who is moving out of state.

WARM
std warmup
200m run
20 air squats

MAIN

A. For time:
{
50 burpees through tire (basically 2 20" jumps per rep. jump in, jump out, burpee, repeat)
50 CG Benchpress 65#
50 jumping goblet squats 26#
50 T2B
200m farmer carry 2x70#
200m OH barbell carry 115#
50 Benchpress 65#
50m walking back rack barbell lunge 115#
800m medball run 20#
}

time: 50:10 Rx

I added:
B: 3 rounds
{
5 chinups
3 One Arm Chinups/arm (assisted)
}

C. Bar MU's
2 singles

2015-06-29 WOD

WARM
std warmup
200m run
40 wallball passes

MAIN

A. 1k row @ ~80% effort

B. Set a 1RM deadlift
10x155 (40%)
8x185 (50%)
5x225 (62%)
3x265 (73%)
1x295 (81%)
1x335 (92%)
1x375 (103%) 10# PR
2x405 failed both times

Should have tried 385 instead but was hoping to break 400

C. 3x9 strict pullups

D. 3x20 GHD situps (alternated with C)
had to break last set in 2

I added:

E. 3x HS Holds
~30s each, balancing off wall a bit

F. strict MU attempts
4, all failed

G. MUs
5, focusing on form.

2015-06-27 Travel workout

A. Run 8.55 km - 47:31 -5:36
About a 700 ft climb in there too

2015-06-26 Travel workout

Short run while on camping trip. 104 degrees!

A. Run 5.04 km - 27:59 - 5:33 pace

2015-06-25 WOD

Normally an active recovery day, I had my trainer look up tomorrow's workout and did it today, since I'm going to be travelling tomorrow.

WARM
std warmup
2k row (~8 min)

MAIN

A. 3x20 GHD Situps

B 3x8 ring rows, supine, on a box

C. for time (half of the posted partner wod)
{
400m run
50 pushups
50 v-ups
50 goblet squats 53#
}
time: 10:30

I added:

D. MUs, singles, focusing on getting up on 2nd swing
5 MUs

2015-06-24 WOD

WARM
(was late and missed most of it)
added a couple rounds of lunges and air squats
clean drills

MAIN

A. Skill work. 3 rounds of
{
2-3 HSHolds
1-2 MU (I did 4 total)
5 pistols/leg
}

B. 1 round every 4 minutes, rest remainder of time to next 4 minute, 24 min total (6 rounds)
{
200m run
15 box jumps
5 Power Cleans 135# (Rx was 5 power snatch at 115)
}
times: 1:55, 1:57, 2:00, 2:05, 2:10, 2:15

I added:

C. 3 rounds
{
10 GHD Situps
10 GHD Back Extensions
}

D. 3x5 L-sit pullups

2015-06-23 WOD

WARM
std warmup
400m medball run
CJ drills

MAIN

A. EMOM 10
3 CJ's (full clean). I did them at 115#

B. For time:
{
1000m row or 50 cal Airdyne (I did the airdyne)
50 DU
40 T2B or v-ups (I did 20 of each)
30 Wallball 20#
20 Power Cleans 115#
10 Burpee bar jump
}
time: 10:38

I added:

C. HSHolds
3x30s

D. 5 pullups (strict), 5 chinups,

E. 3x3 One Arm Chinups (per arm), assisted

F. BarMU
just 1 to see how the shoulder felt (not great)