2016-04-30 WOD

WARM
std warmup
clean drills

MAIN

A. For total reps, 3 minutes of each movement, with 1 min rest b/t, then 2 min of each, then 1 min of each..
{
DU
TT2
WB 20#
}
rep counts:
1. 140 40 43
2. 103 33 32
3. 82 18 22
total: 325 DU, 91 T2B, 97 Wallball
513 reps altogether

B. 21-15-9 (I modded to 15,12,9)
{
run 400m
Clean & Jerk 135#
}
time 15:07

I added

C. 3 rounds
{
1 HS Hold 30s
1 TuckBackLever
}

2016-04-29 WOD

WARM
std warmup
clean drills
thruster warmup

MAIN

A. Monthly challenge. Max unbroken thrusters 95#
I did 18. Could have done more, but shoulder was feeling a little tweaky

B. 2 position clean + jerk, work to 1RM
{
Hang Clean
Squat Clean
Push Jerk
}
95x2, 115, 135, 155, 165 175 did the clean but failed the jerk

C. Same complex as above, 10 min EMOM
5x135, 3x145, 2x155

I added

D. Tuck Back Lever
3 on rings, 5-10sec each

2016-04-28 WOD

active recovery day. Did some lifting and some skills work. nothing too heavy.

WARM
std warmup

MAIN

A. 1k row
3:55

B. Work to a heavy DL 1RM
10x135, 8x185, 6x225, 4x275, 2x315, 1x345, 2x375 (failed both)

C. 3x5 strict pullups

D. 2 skin the cat and tuck back lever on bar

E. 3 tuck back lever on rings

2016-04-27 WOD

WARM
std warmup (which I missed most of it)

MAIN

A. 30 TGU (15/side)
I went light because of shoulder issue - 16#

B. 3 rounds for time
{
60 DU
30 no-pushup burpees
15 HSPU
5 CJ (was power snatch but I modded) 115#
}
time: 17: 56 (I think - didn't write it down)

C. 3x8 Back Squat
warm 8x115
main 3x8 @ 155

I added

D. Tuck Back Lever
3x2, extending one leg 3/4 of the way on several reps. getting there.

2016-04-26 WOD

WARM
std warmup
2x
{
10 kbs
5 v-ups
}

MAIN

A. 3 rounds, not for time
{
20 GHD situps
20 OH Squats w PVC
20 Pushups
}

B. 3 rounds for time:
{
400m run
25 KBS 53# (supposed to be full overhead but I did russian because of shoulder issue)
15 T2B
}
time: 11:58

I added:

C. 3 Turkish get-ups/side (1x 26#, 2x18#)

D. 3x3 One Arm Chinup (assisted) per side

E. 3x8 GHD back extensions

2016-04-25 WOD

WARM
std warmup
clean drills
2 rounds:
{
150m row
6 thruster 45#
3 pullups
}

MAIN

A. "Jackie"
{
1000m row (~3:45)
50 thruster 45#
30 pullups
}
time: 9:12 (35 sec slower than my PR)

B. 30 squat cleans for time. Rx was 225#, but I scaled that way down to 115#
time: 7:07

I added

C. 3 rounds
{
~20s HSHold (balancing off wall as best possible)
~5s Tuck Back Lever
}

2016-04-24 Sunday Run

Little slower than last week, but that's ok, as I wasn't planning on pushing hard.

A. Run 10k.49:58, 5.00m/km