2019-10-30 WOD & Yoga

WARM
std warmup
5x5 goblet squat 26#
snatch & OH Squat drills
2 MU
2 HSPU

MAIN

A. 3x3 Back squat 80%
warm: 5x45, 5x95, 5x135
main: 3x185, 3x205, 3x205

B. (superset w above) 3x3 weighted pullups
warm: 2x5 pullups
main: 1x3, 2x3 weighted pullups, 26#, 36#

C. 1x20 Back Squat AHAP
1x20 @ 155#

D. 12 min emom
{
odd:
{
1 Power Snatch
2 OH Squat
}
(2 rounds at 45#, 4 rounds at 65#)

even:
{
3 strict HSPU
2 MU (Rx was 3, Did 3 first set, 2 next 5 sets)
}
}

Later:

E. 1hr yoga class

2019-10-29 WOD

WARM
std warmup

MAIN

A. 3x5 OH Press ~70%
warm: 5x45, 5x75
main: 5x95, 5x95, 3x95 (failed 4th rep)

B. With partner, for time - each partner does one row/t2b pair, then rests while partner does same. I just wrote my time down and approx rest) - lotta work after 75 T2B yesterday!
{
250m row
15 T2B
2 min rest

500m row
20 T2B
3min rest

750m row
25 T2B
4 min rest

1000m row
30 T2B
}
26 min

I added:

C. MU practice (just a bit)
2 kipping MU
1 strict MU

2019-10-28 WOD

WARM
std warmup
700m row

MAIN

A. 3x5 deadlift at 70%
warm: 5x45, 5x95, 5x135,
main: 5x185, 5x205, 5x225

B. 3 rounds, not for time
{
3 weighted pullups 26#
5 strict pullups
7 kipping pullups
}
(last 2 sets were 3-5-5)

C. 3 rounds, not for time
{
3 weighted ring dips 26#
5 strict ring dip
}

D. T2B Annie (did half # of T2B, so...)
{
50, 40, 30, 20, 10 DU
25, 20, 15, 10, 5 T2B
}

2019-10-27 Sunday Run

A. Run 5.7km, 28:21, 4:59 pace

2019-10-26 WOD & Hike

Saturday workout, Tom came along

WARM
750 m row
std warmup

MAIN

A. 3x5 back squat
warm: 5x45, 5x45
main: 5x95, 5x115, 5x135

B. 30 min EMOM:
{
1: 16 KBS 53# (Rx was 70)
2: 12 wallball 20# (Rx was 16 reps)
3: 12 cal AirDyne
}

Later,

C. ~3km walk, but the dog got bitten and I had to carry him out for ~1.5k!

2019-10-25 CF Open 20.3

WARM
std warmup
Row 750m
warmup deadlift & HSPU

MAIN

A. CF Open 20.3. Repeat of 18.4. AMRAP w 9min cap

21-15-9 of
{
deadlift 225
HSPU
}
then weight goes up (315) and HS Walk, and then it's another 21-15-9

I got 21 DL, 21 HSPU with one failed rep, then 15 DL = 57 reps
MUCH better than the 39 reps in 2018.

2019-10-22 WOD

WARM
std warmup
250m row
deadlift, clean drills

MAIN

A. Activation. 5 rounds, not for time
{
15 DU
5 T2B
}

B. Deadlift 3x5 ~65%
warm: 5x45, 5x95, 5x135
main: 5x185, 2x5x205 (50, 55% but my ORM was years ago so..)

C. (superset w above) weigthed dips
3x5 weighted ring dips 26#

D. 3 rounds for time, 16 min cap
{
400m run
10 Strict HSPU (Rx was 15, but kipping)
8 Power Cleans 135# (Rx was 10 reps)
4 Ring MU (Rx was 5)
}
13:57 (scaled to fit under cap, but seeing my time I could have probably done 2 more power cleans per round)