2019-04-30 WOD

WARM
std warmup
DU warmup

MAIN

A. EMOM 8
{
odd: 5 weighted strict pullup
even: 30 DU
}

B. 15 min AMRAP
{
5 DBall Clean 100#
10 Ring dips (Rx was regular dips)
15 cal AirDyne
}
6 rounds + 1 DBall clean

I added:

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

2019-04-29 WOD

WARM
std warmup
400m run
push press drills
2 BarMU

MAIN

A. 5x3 Front Squat at ~60%
warm: 5x45, 5x95
main: 1x3 @ 115, 1x3 @ 135, 3x3@155#

B. 3 RFT
{
400m run
21 Push press 95# (Rx was 115 I think)
15 burpees
6 BarMU (Rx was 9)
}
18:45

2019-04-28 Sunday run & yoga

A. Run 5.0km: 21:11; 4:14 pace
Ran on a local track, which helped, still among my faster 5k times.

B. (Later) 1 hr Yoga class

2019-04-27 WOD

Tom finished onboarding today. woot.

WARM
std warmup
1200m row
deadlift drills
OHSquat drills

3 rounds
{
5 deadlift 93, 135, 165
5 OH Squat 45
5 box jumps 24"
}

MAIN

A. 21-15-9
{
Deadlift 165 (Rx was 225)
box jump 24"
}
time: 5:54

wait five min (I waited 4)

B. 3 rounds for time
{
400m run
15 OHSquat 75# (Rx was 135#(!))
}
9:09

2019-04-25 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1000m row
4:03

B. Work to a heavy CJ
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175 (failed)

C (superset w above) HS practice
HSHold, 6x10s

D. 3 rounds, not for time
{
1 strict L-sit MU
1 One-arm-chinup/side
}

2019-04-23 WOD

WARM
std w4armup
600m row
back squat warmup

MAIN

A. Work to a heavy 3 rep back squat.
5x45, 5x95, 4x135, 3x165, 3x185, 3x215

B. 1x20 back squat AHAP
1x20 @ 135

C. 5 rounds for time
{
T2B
burpees
}
6:15

4 min rest, then

D. 5 legless rope climbs 12' for time (Rx was 10 climbs)

~3 min

2019-04-22 WOD

WARM
std warmup
clean & jerk drills

MAIN

A. EMOM 10
{
Clean
Hang Clean
Push Jerk
}
2x75, 2x95, 3x115, 2x135, 1x145

B. 3 sprint sets, each on 5 min mark
{
5 Deadlift 185# (Rx was 225)
5 box jump 20"
12 cal AirDyne
}
43s, 39s, 43s

I added

C. 3 rounds, not for time
{
10 banded face pulls
1 slow strict MU
}

2019-04-21 Yoga

Skipped the run this morning (too sore; too lazy), but made it to yoga in the afternoon.

A. 1hr yoga class

2019-04-20 WOD & Skiing

Morning workout, then up to Hood for a few hrs of snowboarding

WARM
std warmup
750m row
clean drills
OH Squat drills

MAIN

A. 30 min amrap w partner
{

buy-in: 3 rounds each of
{
5 thruster 95#
10 alternating front rack lunge 95#
}

then

AMRAP:
{
50 box jumps (25 each)
40 Hang power clean 95# (20 each)
30 cal row (15 each)
20 OH Squat (10 each, though on second round I only did 6)
10 devils press 2x35#
}

2 full rounds + 50 box jumps + 30 hang power cleans (15 each)
}

---

Later that day:

B. 4 hrs of snowboarding

2019-04-19 WOD

WARM
std warmup
rowing sprints (~2x200m)
press drills for A.

MAIN

A. 10 min EMOM
{
Power Clean
Strict Press
Push Press
Push Jerk
}
3x75, 3x95, 2x105, 1x115, 1x125

B. For time
{
2,4,6,8,10 of
{
HSPU
T2B
}

800m run on tread

10,8,6,4,2 of
{
HSPU
T2B
}
}
time: 13:15

2019-04-18 WOD

Active recovery day

WARM
std warmup

MAIN

A. 500m row
1:56

B. Work to a heavy power clean & jerk
3x75, 3x95, 3x115, 2x135, 2x155, 1x175 (clean, but failed jerk)

C. (superset w above) HSHolds
6x10s

D. 3 rounds, not for time
{
1 OneArmChinup/side
1 strict MU, slow-ish
}

2019-04-17 WOD & Yoga

WARM
std warmup

10,9,8,7...1 of
{
Air Squat
Jump Squat
}

MAIN

A. 3x3 Front Squat @ 85% (went a bit lighter as I've not been on cycle)
{
warm: 5x95, 4x115, 3x135
main: 3x165, 3x185, 3x205
}

B. 5 min AMRAP, then rest 5 min, then 5 min AMRAP of same
{
3 Cleans @ 135# (Rx was 4 reps at 165)
4 burpees over bar
1 legless rope climb 12' (Rx was 2 regular climbs)
}
1st round: 3 rounds + 3 cleans
2nd round 2 rounds + 2 cleans

later that evening

C. 1hr yoga class

2019-04-16 WOD

WARM
std warmup
800m run (Tread)

MAIN

A. BarMU skills practice (10 min)
did a bunch of singles and doubles, focused on form, (no chicken wing)

B. AMRAP 12
{
4 strict pullups
4 DB push press 2x35#
8 pushup
8 DB bent over rows
12 Air Squat
12 Medball Situp 14#
}
2 min/round, did 6 rounds in 12:04

2019-04-15 WOD

WARM
std warmup
deadlift drills

MAIN

A. 3x3 Deadlift at 85% (I just built to a heavy triple as I've been off cycle)
10x95, 8x135, 6x185, 3x225, 3x255, 3x275

B. 4 rounds for time
{
400m run
100m KB front rack carry 2x36# (Rx was 2x53#)
50 DU
}
time: 14:35

I added

C. HSHold x3 @ 10s

2019-04-14 Yoga

Yoga class cancelled so Alisa and I just did our own thing (kinda cut it short though)

A. 30 min yoga

2019-04-13 WOD

Took Tom w me again to saturday's workout
/
WARM
2 mile airdyne
std warmup

MAIN

All parts partner workouts, trading off as needed

A. 8 min AMRAP
{
10 pushpress 75# (5 each)
20 OH squat (I did 7/round) 75#
200m run
}
4 rounds

B. 8 min AMRAP
{
6 rope climbs (I did 3 legless just to 10')
4 Devils press (me) + 5 burpees (partner)
12 syncro situps
}
3 rounds + rope climbs and devils press of 4th round

C. 8 min AMRAP
{
30 wallball (15 each) 20#
40 KBS (20 each) 53#
50 cal Airdyne (I did 30)
}
1 round + wallballs and KB of second round

2019-04-12 WOD

WARM
std warmup
200m run
clean drills

MAIN

A. 4x5 push press, increasing weight
5x65, 5x75, 5x85, 5x95

B. for time
{
800m run buy-in

4 rounds
{
5 power cleans 135# (Rx was 155#)
3 front squat 135# (Rx was 5 at 155#)
3 strict MU (Rx was 5, not strict
}

800m run cash out
}

time: 16:05

2019-04-11 WOD

Active recovery day, plus B-DAY MUSCLE-UPS!
WARM
std warmup
700m row

MAIN

A. Work to a moderate CJ
5x45, 3x75, 3x95, 3x115, 2x135, 2x155

B. (superset w above) HSHold
5x10s

C. B-Day muscle-ups - 50 for time
15: 4:24
30: 10:44 (slower than my PR but was pacing for 50
50: 24:15 (>10min faster than last year)

2019-04-10 WOD

WARM
400m run (tread)
std warmup
deadlift warmup

MAIN

A. 3x5 deadlift ~75%
warm: 5x95, 5x135, 5x185
main: 5x225, 5x225, 5x245

B. For time:
{
30 deadlift 185# (Rx was 225)
60 pushups
90 cal row
}
time: 10:33

C. 3x3 strict C2B pullups

2019-04-09 WOD

WARM
std warmup
500m row
snatch drills

MAIN

A. 10 min EMOM
{
Power Snatch
Hang Snatch
}
3x45, 3x65, 2x75, 1x85, 1x95

B. 3 Rounds, each for time, sprinting, with rest b/t. start on 5 min mark
{
15 Push Press 75# (Rx was 95#)
10 burpee bar jump
}
55s, 53s, 51s

I added

C. 3 rounds, not for time
{
3 strict chinups
2 one arm chinups/side, assisted
2 Tuck Front Lever
}

2019-04-08 WOD

WARM
std warmup
5 rounds
{
20s squat hold
5 wallball 12#
}
back squat warmup

MAIN

A. 3x5 back squat @ 60-75%
warm: 5x45, 5x95, 5x135
main: 5x185, 5x185, 3x205 (70%, 75%)

B. 16 min AMRAP w partner
{
50 syncro Air Squats
50 HSPU divide as needed (I did 30 kipping)
50 T2B (I did 25 - 7-7-7-4)
50 DU each
400m run
}
1 full round + 50 air squats + 30 HSPU (I did 15)

I added:

C. 3 rounds, not for time
{
8/side DB Ext Rotation 10#
3 jefferson curl w 36# KB
1/side 15s banded rotation hold
1 strict MU
}

2019-04-06 WOD

Bring-a-friend day, so I brought Tom!

WARM
std warmup
2 min Airdyne
several of each of movements below

MAIN

A. 20 min emom
{
odd: 10 wallball 20#, 3 burpees
even: 20 DU, 10 KBS 36#
}

B. 5 rounds for time:
{
200m run
10 pullups
15 pushups
20 air squats
}
(for got time - 12 min maybe?)

2019-04-05 WOD

WARM
std warmup
400m row
snatch drills

MAIN

A. 10 min emom
{
Power Snatch
2 OHSquat
Snatch
}
3x45, 3x65, 4x75

B. For time (24 min cap, though went over. Scaled as needed)
{
90 DU
80 alternating lnuges
70 pushups
60 box stepups 20"
50 T2B (scaled to 40 reps)
40 Back squat 135# (scaled to 10 front squat at 135#)
30 HSPU (scaled to 15)
20 Power Clean 135# (scaled to 10 at 135#)
10 MU
1000m row
}
28:40

2019-04-03 WOD

WARM
std warmup
400m run
clean & thruster drills

MAIN

A. for time:
{
800m run buy-in (3:00)

1,2,3,4,5,4,3,2,1 of
{
Power Clean 95#
Thruster 95#
2 front rack lunge 95#
}

800m run cashout
}
(time at this point 15:50)

then 5rounds of cindy:
{
5 pullup
10 pushup
15 air squat
}
}
time: 20:40

I added:

B. MU Practice
4 strict singles

2019-04-02 WOD

WARM
600m run
std warmup
several of each of movements in chipper below

MAIN

A. For time
{
10 Deadlift 185# (was supposed to be 60-65% of ORM - which feels about right for where I'm at)
20 C2B pullups
30 box jumps 24"
40 KBS 53#
50 DU
40 KBS 53#

30 box jumps 24"

20 C2B pullups

10 Deadlift 185# (was supposed to be 60-65% of ORM - which feels about right for where I'm at)

}

Time: 13:20

wait 5 min

B. 1 mile run.

7:20 (slow!)

I added:

C. HSHold - 3 for ~10s for each

2019-04-01 WOD

WARM
2 min airdyne
std warmup
clean & jerk drills

MAIN

A. EMOM 10
{
Power Clean
2 Front Squat
Push Jerk
}
75, 85, 95, 105, 105, 115, 125, 135, 145, 155

B. 3 rounds, each a sprint, on the 5 min mark
{
3 Power Clean 135# touchngo (Rx was 5 reps
5 burpees over bar
12 cal Airdyne (Rx was 15)
}
52s, 53s, 53s

I added

C. MU practice
4 strict singles