2018-06-28 WOD

active recovery day

WARM
std warmup
5x 100m row each w partner, burpees for every M over or below goal

MAIN

A. Work to a heavy CJ
5x45, 5x95, 4x115, 3x135, 2x155, 1x175(cleaned, but failed jerk), 1x75, 3x185(all failed to clean)

B. Superset w above
1 strict MU (7 total)

C. HSHolds
Just did 3 at ~20s

2018-06-27 Travel Workout

Was in South Lake Tahoe on a biz trip, stopped in at Crossfit Lake Tahoe for a workout.

WARM
10 each of:
{
I-Y-T's
pushup
air squat
strict pullup
ring face pulls
mountain climbers
}

MAIN

A. Every min on the min for 10 min: 1.. 2... 3... up to 10
{
Squat clean 50% (95#)
}
I got up to the 7's and just did 7 for the last 3 rounds after that. Thin air up there!
(49 total)

B. 5 rounds for time:
{
10 GHD situps
200 m farmer carry 2x36# KB (first round I did 2x44, then scaled)
}

2018-06-26 Travel Workout

Quick one as I had early meetings and got up late this morning.

A. 20-18-16-14...2 (110 reps total) of
{
Situps
air squats
pushups
}

B. Superset w above - 1 per round (10 total)
HS Hold 10-20s

2018-06-25 WOD

Back at the box! (For one day anyway)

WARM
std warmup

MAIN

A. Front squat progression (percentages are of ORM, but not sure I could hit my previous 225# now)
prescribed: 6x65%, 6x70%, 5x75%, 3x80%, 2x80%
warm: 8x45#, 6x95#
main: 6x135 (60%), 6x145 (65%), 5x155 (70%), 3x175 (77%), 2x185 (82%)

B. 3 rounds for time
{
30s (accumulated) L-sit on rings
20 burpees
10 Ring MU (I scaled to 8,6,6)
}
15:00 even

2018-06-24 Sunday Run

Back from vacation, back to the grind.

A. Run 10.00km, 45:50, 4:35 pace.

Fastest since Feb 4th, despite a week of eating poorly. Not bad

2018-06-22 Travel Workout

A. About 2miles of hiking.

B. 50 pushups (w the kids!)

2018-06-21 Travel Workout

A. ~5miles of hiking in Yellowstone