2013-09-18 WOD

WARM
std warmup
2 rounds
{
1 wall walk
10 ball slams
10 good mornings
200m run
}

MAIN
A. Deadlift 3x12 @ 60% of max
warmup 135x10
185x12, 185x12, 185x12

B. OH Press 3x12 @ 60% of max
warmup 45x12
75x12, 75x12, 75x9 (failed last couple reps)

C. TGU 10 per side moderate weight
35#, I did 8 per side before we ran out of time

D. EMOM 10
{
10 35# KB Snatch (5 per side)
}

I added

E: MU Progression
2x3 lever swing
2x4 ring pullup

2013-09-17 WOD

WARM
std warmup
400m run
5-6 reps each of
{
OHSquat
Squat Clean
}

MAIN
A. 21-15-9
{
OH Squat 95/65 (I did 75#)
burpee over bar
}
time: 6:57

4-5 min rest

B. 21-15-9
{
Hang Squat Clean 95/65 (I did 95#)
HSPU (I did 1 HSPU for each set, then switched to doing them off a box
}
time: 9:26

2013-09-16 WOD

WARM
std warmup
2 rounds
{
200m medball run
10 lunges
10 pushups
}

MAIN
A. Backsquat 3x10 @ 60%
155x10, 155x10, 135x10 (155 = 62% of my current PR of 255)

B. Benchpress 3x10 @ 60%
115x10, 125x10, 125x10 (125 = 66% of my current PR of 190)

C. 4 x 8-12 pullups, assisted if needed
2x8 unassisted, then 2x8 assisted

D. 2 x 12 GHD situps

2013-09-14 WOD

WARM
std warmup
400m run

5 push press 115#
5 kbs 53#
5 box jumps 24"

MAIN
A: "Jack" - 20min AMRAP of
{
10 push press 115#
10 kbs 53#
10 box jumps 24"

}

Count: 6 rounds + 18 reps Rx

8 min rest then

B: 1 mile run

7:29

I added

C: 3x4 ring pullups

2013-09-13 WOD

WARM
std warmup
3 rounds
{
10 wallball 20#
30 calf/ham stretch
}

MAIN
A. Deadlift heavy 2-2-2-2
265x2, 275x2, 285x2, 295 fail, 285x2

B. OHPress heavy 2-2-2-2
105x2-115x2-115x2-115x1

C. Get to a heavy power clean in 10 min
Got to 175#, tied my PR, failed at 185

D. DB rows, 3x8
35#

I added

E. MU progression stuff
2x5 ring pullups
2x3 ring lever attempts

2013-09-12 WOD

Recovery/make-up day.

I missed yesterday due to cold, but took it easy rather than making up yesterday's WOD. lower back still messed up from Sat/mon/tue workouts.

WARM
std warmup
200m run

MAIN

A. 10 min foam roller, lacrosse ball, etc

B. 20 min airdyne at easy pace (200cal)

2013-09-10 WOD

Both A & B done back to back w no rest in between. I noted first time just for sake of benchmarking.

A. "Randy"

75 Power Snatches for time 75/55 (I did 75#)
time: 10:41 Rx

B. 3 rounds for time
{
400m run
25 Wallball 20/14 (I did 20#)
15 pushups
}
time: 15:27

total:25.28

I added:

C. 3x4 ring pullups