2013-08-20 WOD

WARM
std warmup
5 wall walks
squat clean drills

MAIN
"Badger": 3 rounds for time of
{
30 Squat Cleans 95/65 (I did 95#)
30 pullups
800m run
}
time: 37:04 Rx

2013-08-19 WOD

WARM
std warmup
20 wallball 20#
400m run w medball overhead

MAIN
A. 3x5 Benchpress @ heavy weight from last week then increment
145, 155, 165

B. 3x5 Back squat @ heavy from last week then increment
185, 195, 195

C. 75 cal Airdyne for time
3:10

D. 3x20 face pulls (pull band to face)

2013-08-17 WOD

With partner, one rests while other works. run together
3 rounds for time
{
50 push jerk 115#
50 T2B
50 burpees
800m run
}
Time 39:45

2013-08-16 WOD

A. 400m walk with barbell ovrhead

B. AMRAP 8, backsquat ladder (1,2,3,4,5, then repeat), rack weight between reps.
I did 165#, 3 rounds + 8reps (53 reps total)

C. 20 TGUs (10/arm)
I did 26#

I added

D. MU progressions
3 MU attempts (failed)
3 lever swings
3x3 ring pullups

2013-08-15 WOD

Active recovery day
WARM
std warmup
800m run

MAIN

A. Round the world: 1 min each movement, 70% pace, no rest b/t. 5 rounds
{
Ball slams (30#)
step ups (20")
air dyne 70%
lunges
plank hold
}

I added:

B: MU progression work
MU attempts (failed) 3
3 lever swings
3x3 ring pullups

2013-08-14 WOD

WARM
std warmup
10 medball slams
400m run

MAIN
A. 5x5 DL, first 3 sets at heavy from last week, then at 5% last 2 sets. I missed last week so started at ~70%

5@225, 5@225, 5@225, 5@235, 5@245

B. OHPress (strict), 5x8, same scheme as above

I went 95#, which is 70% my max, but was too heavy for sets of 8. Should start a bit lower next week.
8@95, 8@95, 6@95, 4@95, 8@75

C. 3 rounds
{
20 GHD situps
1 minute plank
2 min rest
}

D. 5x3 weighted pullups
5x3 @ 26#

2013-08-13 WOD

WARMUP
std warmup
200m run

MAIN
A. 2 rounds, not for time (skills work)
{
30 DUs
10 pistols (5/leg)
8-12 T2B (I did 10, 10)
}

Fran warmup
3 rounds, not for time
{
3 Thrusters 95#
3 pullups
}

B. "Fran"
21-15-9
{
Thrusters 95#
pullups
}
Time 7:21 (7 second PR. Previous was 7:28. Not much but I'll take it!)

C. 1 mile recovery run (not for time)