2015-12-31 WOD

WARM
std warmup
10 air squats
300m row
5 burpees

MAIN

A. 5 rounds for time
{
400m run
20 burpees
500m row
}
time: 28:30

B. pullup practice
10 scap retractions
5 strict pullups
5 kipping pullups
butterfly pullup practice
3, 3, 4, 3, 4, 5! Which is a PR and was on my goal list for the year. Woot!

2015-12-30 WOD

WARM
std warmup
3 rounds
{
10 wall squats
10 scap pulls
}
3 rounds
{
10 goblet squats
10 pushups
}

MAIN

A. December challenge, re-test. 5 min max weight overhead, Squat clean thrusters. Choice of weight 95/135/165

I aimed to do sets of 4 reps every 30 seconds. Came up a bit short of that, but improved vs when we did it ~2 weeks back
min 1: 4, 4
min 2: 4, 4

min 3: 4, 3

min 4: 3, 3

min 5: 4, 4

Total: 37 reps. 5 rep improvement over last time, and 3515# vs 3040# last time.

B. For time: 10,9,8...1 of

{

pullups

dips

}

8:13

C: 12 min AMRAP (I ended up scaling this heavily)

{

9 HSPU (did 9 1st round, 7 2nd, 3rd rounds)

6 MU (I scaled to 3 per round)

3 Full clean and Jerks 185# (I scaled to 135 for round 1, then 95)

} 2+8 (2 rounds + 7 HSPU + 1 additional MU

2015-12-29 WOD

WARM
std warmup
40 wallball passes 14#

MAIN
A. Build to a 1rep heavy Back squat
10x45, 10x95, 8x135, 5x185
3x205, 2x225, 1x245, 1x255

B. Build to a heavy 1rep power clean
95x3, 115x2, 135x2, 155x2
175x1, 185x1, 195x1(fail), 190x1(fail)

C. 8 min EMOM
{
2 Power cleans, at 80% of above max. (I did 155#, which is 84% of 185)
}

D. Metcon. 3 rounds for time
{
50 DU (1 round of these was unbroken, others in 2 sets)
15 KBS 70#
10 Box jump 30"
}
time: 6:48

I added:

E. Skill work. 3 rounds, not for time
{
5 HS kickup
3 wrist extension planche lean
1 MU (1st set, kipping; 2nd, 3rd set, strict but failed)
}

F. 3x8 Anterior Shoulder Flexion with band

2015-12-28 WOD

WARM
std warmup

MAIN

A. 3x3 Benchpress at ~80%. Superset with B.
warm: 10x45, 8x95, 5x125
main: 3x3 @ 155# (77%)

B. 3x5 DB Press (seated)
3x5 @ 35#

C. Accumulate 20 tempo pushups 3-down,0-up
15 in set 1
5 in set 2

D. Metcon. For time: 30-20-10
{
wallball 20# (did set 1 unbroken, set 2 in 2 sets, set 3 unbroken)
pullups
}

I added:

E. 3 rounds, not for time
{
5 HSKickups
3 pistols/leg
10 GHD situps
}

2015-12-27 Sunday Run

Slightly short of my 10k, but was kind of rushed, so...

A. Run 8.41km. 42:18, pace of 5:02

2015-12-26 WOD

WARM
std warmup
10 partner over-unders
2x10 KBS
150m row
2x5 pullups

MAIN

A. With partner, 3 rounds for time. Subtract total KBS (1 rep = 1 second). 1 partner rows while other does KBS then switch
{
500m row
AMRAP KBS
}
Round 1: 50 reps for me, 45 for partner (I did 53#, he did 70#)
Round 2: 50 reps for me, 40 for partner

Round 3: 45 reps for me, 35 for partner

Total time: 13:20 - 265 reps (4:25) = 8:55

B. With partner, 3 rounds for time. Subtract total pullups (1 rep = 1 second). 1 partner runs while other does pullups, then switch
{
400m run
AMRAP pullups
}
Round 1: 31 reps for me, 29 for partner
Round 2: 24 reps for me, 30 for partner

Round 3: 22 reps for me, 30 for partner 

Total time: 11:58 - 2:46 (166 reps) = 9:12

C. Back Squat (was supposed to be 3x8 @ 75%, but did fewer reps and at 70%

warm: 5x45, 5x135

main: 185# x6, x6, x8

I added:

D: BarMU

one kipping

one strict

2015-12-24 WOD

Christmas eve WOD. Brutal

WARM
std warmup
2 rounds
{
10 box jumps
10 KBS 36#
}
3-4 of each of the movements below

MAIN

A. 12 Days of Xmas. Done like the song, round one is movement 1. Round 2 is movement 2, then 1. Round 3 is movements 3,2,1...

Movements:
1 200m run
2 Muscle-ups
3 Power Snatch 95# (Rx was 135#)
4 Burpee box jump 24"
5 pullups
6 thrusters 95#
7 ketttlebell swings 53# (Rx was 70#)
8 Toes-to-bar
9 Handstand Pushup
10 Power Cleans 95# (Rx was 135#)
11 Ring dips
12 Dumbbell Cleans 2x35#

Finished the whole thing in 58:55.

That adds up to:

1 = 1 rep
1,2 = 3 reps
1,2,3 = 6 reps
1,2,3,4 = 10 reps
1,2,3,4,5 = 15 reps
1,2,3,4,5,6 = 21 reps
1,2,3,4,5,6,7 = 28 reps
1,2,3,4,5,6,7,8 = 36 reps

1,2,3,4,5,6,7,8,9  = 45 reps

1,2,3,4,5,6,7,8,9,10 = 55 reps

1,2,3,4,5,6,7,8,9,10,11 = 66 reps

1,2,3,4,5,6,7,8,9,10,11,12 = 78 reps

= 364 reps total

Or: 

12 200m runs
22 Muscle-ups
30 Power Snatch 95# (Rx was 135#)
36 Burpee box jump 24"
40 pullups
42 thrusters 95#
42 ketttlebell swings 53# (Rx was 70#)
40 Toes-to-bar
36 Handstand Pushup
30 Power Cleans 95# (Rx was 135#)
22 Ring dips
12 Dumbbell Cleans 2x35#