2013-09-01 WOD

Travelling, just went for a short run.

5.16km, 31:34, pace of 6:07 min/km

2013-08-31 WOD

Hotshots 19 benefit workout

WARM
Std warm up
400 m run
Clean warmup

MAIN
6 rounds for time
{
30 air squats
19 power cleans 135/95. I did 115
7 strict pull-ups
}

Time 44:10

2013-08-28 WOD

WARM
std warmup
2 rounds
{
5 ball slams
10 KBS
15 GTOH w medball (medball clean + press)
}

MAIN
A. 3x5 deadlift, start at last week's heavy, increase per set
warmed up with 2x5 at 135, 225
then 5 reps each at 245, 255, 265

B. 3x5 OH Press start at last week's heavy, increase per set
5x105, 5x110, tried 3rd set at 110 but only got 1 rep

C. 4 sets of 6-10 strict pullups
7,6,6,5

D. 4 sets of 8-12 ring dips or dips or pushups
I did ring dips: 6,6,5,5

Then I added

E. 3x10 GHD situps

F. 3x5 T2B

2013-08-27 WOD

WARM
5 min DU practice (2 min for me, I arrived a bit late)
3 rounds
{
1 wall walk
5 spinal rocks
10 good mornings w PVC
}
std warmup

MAIN.

A. 21-15-9 of
{
DL 225/155 (I scaled to 185#)
box jump 24/20 (I did 24")
}
time: 6:16

B. 21-15-9 of
{
Ring pushups/HRPU (I did ring pushups)
KB swings 70/53 (I did 53#)
}
time: 6:44

I added

C. MU progressions
- 3x5 ring pullups
- 3 jumping MUs

2013-08-25 WOD

Was travelling (camping with friends) so just got a good run in

12.21 KM (7.6miles) 1:15:31
pace: 6:11min/km (9.65 min/mile)

2013-08-23 WOD

WARM
std warmup
2 rounds
{
1 wall walk
5 pushups
5 tuck jumps
}
400m run

MAIN
A. 4 rounds, 30s work on each movement, 2min rest b/t
{
burpees
box jumps (20")
airdyne
}
Results:
burpees: 10,11,10,10 = 41
box jumps: 16,17,16,17 = 66
airdyne: 21,18,20,19 = 78

I added

B. MU progressions
2x5 ring pullups
3 MU attempts (failed)

2013-08-22 WOD

makeup for wednesday

WARM
std warmup
3 rounds
{
20 Russian KBS
200m run
}

MAIN

A. 3x5 deadlift, starting at last week's heavy weight, then increasing each set
warm up sets at 135, 225, then
235, 245, 255

B. 3x5 OH Press, same scheme as above
95, 105, 115(3 reps only)

C. 3x5 Hang Power Snatch, light and focus on form
3x5 75#

D. 4x8 chin-ups

I added

E. 2x5 ring dips

Mobility work