2013-09-09 WOD

WARM
std warmup
15 'reverse burpees' (spinal rock + burpee)
200m run

MAIN
A. Back Squat 4x2, incrementing
185, 205, 225, 225 (225 = 90% of my ORM, should go 260 next week)

B. Bench Press
155, 165, 175, 185x1 rep, assisted on second rep. (185 = 5lbs off my ORM of 190, should go 195 or 200 next week)

C. 3min AMRAP - Pullups
40 (kipping)

D. T2B
37 (first 14 were unbroken, in about 30s. then it fell apart from there)

E. 4x200m sprint
34.75s
34.63s
33.53s
35.85s

2013-09-07 WOD

WARM
std warmup
2 rounds
{
1 min glute stretch
400m run
}
thuster drill

MAIN
"Coe" - 10 rounds for time of
{
10 thrusters 95#
10 ring pushups
}
Time: 24:10

Last time I did it in 21 minutes, but at 65# and HR pushup, so I'll call it an improvement!

2013-09-06 WOD

WARM
std warmup
15 wallball 20#
2 min plank hold

MAIN
A. Deadlift 3x3, heavier than last week
255x3, 265x3, 275x3

B. OH Press 3x3, heavier than last week
105, 110, 115x2

C. Row 4x300m sprint
0:58
1:00
1:01.8
1:01.5

2013-09-05 WOD

WARM
std warmup
2 rounds
{
200m run
10 pushups
20 air squats
}

MAIN

A. 5k run at 80% (~35-40 min)

B. MU progression work
3x5 Ring Pullups
3 ring lever swings

2013-09-04 WOD

WARM
std warmup (though I was late and missed first few min)
2 rounds
{
10 OHSquat w PVC
5 tuck jumps
10 pushups
200m run
}

MAIN
A. 21-15-9 of
{
OHS 95/65, scale as needed to do first round unbroken. I went 65#
T2B
}
time: 6:21

6 min rest

B. 3 rounds for time
{
10 box jumps 30/24 (I did 30")
20 HRPU
30 DU (I managed 2 of the sets unbroken)
400m run
}
time: 13:02

2013-09-03 WOD

WARM
std warmup
15 burpees
15 pushups
25 air squats
200m run

MAIN
A. Benchpress 3x3, heavier than last week
(warm) 95, 135
145x3, 165x3, 165x3

B. BackSquat 3x3, heavier than last week
(warm) 135, 155
185x3, 195x3, 205x3

C. 3x25 face pulls

D. 3x8 strict pullups, assisted if needed
8 strict
4 strict + 4 assist
2 strict + 6 assist

E. 800m run for time
2:57 <-- I checked afterward and this was 1s off my PR, and I didn't feel like I gave it 100%. Definitely could have PR'd this one.

I added:

F. MU progression work
3x lever swings

2013-09-02 WOD

Travelling still. Run plus lousy hotel gym

A. 3.74 km, 21:48, 5:50 min/km pace

B. DB Benchpress
warmup w 5x30, 5x40
3 sets of 8 at 50#

C. Pullup ladder
1,2,3,4,5,4,3,2,1 = 25 strict

D. DB snatch
3x5 (per side) @ 50#