2018-08-31 WOD

WARM
std warmup
deadlift 5@45, 3x3@135#, 1x5@185, 1x2@225

MAIN

A. EMOM 10.
{
odd: 3 Deadlift @ 225 (Rx was 275#)
even: 12 box jump 24" (Rx was 15)
}

B. 15 min AMRAP
{
20m OH DB Lunge 35# (Rx was 50#)
3 BarMU (Rx was 5)
15 cal AirDyne
30 DU (did all these unbroken)
}
4 rounds + 20m lunge and 3 BarMU of 5th round

I added

C. 3 rounds, not for time
{
12 benchpress 95#
8 Barbell Curl 65#
12 GHD Situp
}

2018-08-30 WOD

Active recovery/makeup day. Decided to do a modded version of Saturday's partner workout, since I was travelling that day.

WARM
2 min AirDyne
std warmup
200m run

MAIN

A. Modded Saturday workout. Rx was 10/10 reps for 10 rounds, equal work/rest, 25 min cap. I did 7/7 for 10 rounds, for time.
10 rounds for time
{
7 Thrusters 95#
7 Ring Pushups
}
time: 14:30

B. Extra work, not for time
1 Strict MU
1 HSHold 15s
2 Strict MU UB
1 HSHold 15s
3 Strict MU UB
1 HSHold 15s

2018-08-29 WOD

WARM
std warmup
2 min airdyne

MAIN

A. 10 min EMOM
{
5 ring dip (5 unbroken for 9 sets, broke on last set)
5 pullup (first 2 min, strict, then kipping, last 4 min were 4 pullups)
}

B. 5 rounds, each a sprint of 1:15, starting each on the 4 min mark
{
8 Hang Power Snatch 75# (Rx was 10)
6 burpee over bar (Rx was 8)
remainder (~45s-1:15 - so 30s or so), cals on AirDyne
}
cals: 13,14,13,13,14

C. 4 rounds, not for time
{
rotation hold Squat 40s
chinup over bar hold 30s
HSHold 20s
Weighted plank 45# 30s
}

2018-08-28 WOD

WARM
std warmup
3 rounds
{
10 Good Mornings 45#
10 Front Squat 45#
200m run
}

MAIN

A. Work to a heavy Power Clean
{
2x5x45, 6x95, 5x115, 5x135, 3x155, 2x165, 1x175(failed)
}

B. 4 rounds for time
{
30 Wallball 20#
8 Power Clean 135# (Rx was 10x135)
200m run
}
time: 16:16

Accessory:

C. 2 rounds (Rx was 3)
{
8/side 1/2 knee OH KB Press 26#
8/side KB Row 26#
4/side KB OH Squat 16#
12 GHD Back Extension
12 GHD Situp
}

2018-08-27 WOD

First day back after some biz travel that didn't allow for much workout time :-(

WARM
std warmup
1200m row
3 rounds
{
5 pullups
5 goblet squat 36#
}

MAIN

A. Monthly challenge - Max time dead hang on pullup bar
92sec

B. EMOM 10
T2B (5x8, 5x6)

C. For time, 20 min cap
{
120 Air Squat
15 MU (Rx was 20)
80 Goblet Squat 36#
10 MU (Rx was 15)
40 OH Squat 45#
5 MU (Rx was 10)
}
time: 20:05

2018-08-22 WOD

WARM
std warmup
200m run

MAIN

A. 10 min EMOM
{
odd: 3 MU (rx was 6). I did 1 strict, into 1 kipping, then dropped and did 1 strict
even: 12 goblet cossack squat 36#
}

B; 6 rounds - 1 min work, 3 min rest
{
odd
{
3 legless rope climbs 12' (Rx was regular rope climb but I had wrong shoes)
75# Thrusters remainder of minute
} 3-11, 3-12, 3-13
even
{
15 KBS 53#
Cals on AirDyne
} 15-11, 15-13, 15-13
}

I added

C. 3 rounds, not for time
{
8 DB Bench
8/side DB Row
4 30" box jump
}
30#, 35#, 35#

2018-08-21 WOD

WARM
600m run (treadmill)
std warmup
clean drills

MAIN

A. 12 min build to a moderate weight for complex below
{
2 Hang (full) Cleans
1 Split Jerk
}
2x95, 2x115, 1x135, 1x155 (push jerk), 1x175 (2 hang cleans, but failed jerk)

B. 12 min AMRAP
{
5 Power Cleans 135#
3 Front Squat (Rx was 5) 135#
4 Push Jerk (Rx was 5) 135#
}
4 rounds + 5 Power cleans + 2 front squat

I added

C. OH Squat clusters
{
3-3-3 x 3 15s-2m
}
45, 65, 75#

D. C2B Clusters