2019-05-31 WOD

WARM
1k rew
std warmup
several of each of movements below.

MAIN

A. 3 rounds for time, w partner, share work as needed
{
5 MU (I did 3 strict, partner did 4 pushup + 4 pullup)
30 cal Airdyne (15 each, partner holds plank will other bikes)
19 Cleans @ 115# (10, 9, 9)
67 wallball (33,34,33)
}
21:13

B. 52 T2B for time
4:45s

2019-05-30 WOD

Active recovery day.

WARM
showed up late, so quick warmup on my own

MAIN

A. 500m row
2 min

B. Work to a heavy CJ
{
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 1x175, 1x185(fail)
}

C. HSHold
6x10s

D. 3 rounds, not for time
{
1 tuck front lever
1 strict MU
}

2019-05-29 WOD + running + yoga

WARM
std warmup

MAIN

A. 12 min work to a heavy 3-rep split jerk (power clean for each set off floor)
warm: 5x45, 3x75, 3x95
main: 3x115, 3x135, 3x155, 1x165 (failed second jerk. 155, 165 were pushjerks)

B. 20 min EMOM, rotating stations each minute, 5 rounds of each
{
15 GHD situps (Rx was 20 regular situps)
15 cal AirDyne (Rx was 18 cal)
16 DB Front Rack Lunge (Rx was 20 reps)
20 KBS 53#
}

I added

C. MU practice
3 slow strict MU

LATER....

D. 30 min of running (kids vs parents lacross game)

LATER....

E. 1hr yoga class

2019-05-28 WOD

WARM
std warmup
3x250m row
deadlift warmup

MAIN

A. Deadlift 4-2-4-2-4-2
warm: 8x45, 8x95, 6x135, 5x185
main:
4x205, 2x235
4x205, 2x265
4x205, 2x295

B. 5 rounds for time
{
5 Deadlift @ 75% (I did 205# which is ~60%)
10 Benchpress at ~60% (I did 135#, and did 8, 8.7.6.5)
}
10:50

I added

C. 3 rounds, not for time
{
1 HSHold ~10s
10 GHD situp
}

2019-05-27 Memorial day Murph

Had an appointment that precluded going to BCF at the two times they were doing Murph. So, Tom and I went and did it early at a local park. Tom did a half-murph and finished at 38:00. I finished at 34:18 - a PR, but did it segmented and without a vest

A. Murph: For time:
{
1 mile run
100 pullups
200 pushups
300 Air Squats
1 mile run
}

time: 34:18

(did 15* 5-10-20, then 5 rounds of 5-10)

2019-05-26 Sunday Run + Yoga

A. Run 5k; 23:49; 4:46 pace

later

B. 1hr yoga class

2019-05-25 WOD

WARM
std warmup
KB deadlifts, KBs, etc

A. 21-15-9 of
{
cals on Airdyne
thruster 95#
burpee bar-jump
}
14:50

B. 21-15-9
{
Deadlift 185# (Rx was 255#)
Ring MU (12-9-6)
}
10:59

C. 400m d-ball carry 50# (Rx was 800m 100#)