2015-04-20 WOD

WARM
std warmup
5 partner over-unders
200m run

MAIN

A. 3 rounds, not for time
{
30 DUs
1 rope climb
12 T2B
}

B. "Annie". 50-40-30-20-10 of
{
DUs
situps
}
time: 6:15. 5 seconds slower than my PR of 6:10

C. 10-9-8-7...1 Dips

D. 3x8/leg Bulgarian split squats
I did with 2x30# dumbells

I added

E. 3 rounds
{
1 MU
20s HS Hold, balancing off wall as much as possible (10s?)
}

2015-04-19 Sunday Run

A. 4.96km run - 25:01 - 5:03 pace

B. 1 round of
{
5 dips
5 l-sits (5sec each)
5 pullups (strict)
5 BarMU
}

Also tried a tucked back lever but my shoulders were having none of it

2015-04-18 WOD

Tough one today, even when scaled!

WARM
std warmup
5 each of the movements in A below

MAIN

A. "Hammer". 5 rounds for time
{
5 Power Cleans #135 (I did #115)
10 Front Squats #135 (I did #115, 8 reps)
5 Jerks (I did #115)
20 pullups
}
time: 22:00 (scaled)

B. One Arm Chinup progression
3x3/arm

C. Ring MU
2

2015-04-17 WOD

WARM
std warmup
20 air squats

MAIN

A. Work to a heavy triple back squat, "conga style"
5x45#, 5x95#, 4x135#, 3x185#, 3x205#, 3x 225#, 3x335#

B. 3 rounds for time
{
20 cal airdyne
1 Squat clean 155#
+7 Front Squats 155# (I scaled to 135#, and second/third round I didn't finish 8 reps, but scaled to 4)
6 C2B pullups
}
 1:35 first round, ~1:30 rounds 2,3

I added:

C. MU practice
Worked on strict for a couple attempts (didn't get any)
Did 2 kipping just to feel better about it. Pretty sore today after yesterday's weighted dips I added.

2015-04-16 WOD

Active recovery day

WARM
std warmup
ladder drills

MAIN

A. 2k row - ~8:20

B. Snatch practice. 3xshrug, 3xhi-pull, 1xpower snatch
2x45, 2x65, 2x85, 2x105, 1x125 (PR), 1x135# (Failed the snatch)
125# is a 10# PR for me for Power snatch but I'll take it.

C. Strict MU progression work

D. Weighted dips
5x0, 3x53#, 1x70#, 1x123# fail, 1x106#

E. 2 MU

2015-04-15 WOD

WARM
std warmup
40 wallball passes
200m run
5 of each movement below

MAIN

A. 5 min, get as far into the progression below. row counts as 1 rep
{
500m row
50 DU
40 KBS 53#
30 Thrusters 95#
20 burpees
10 box jumps 30"
}
reps: 81 (Row+DU+ 30KBS)

5 min rest

B. 8 min, get as far into the progression below. row counts as 1 rep
{
500m row
50 DU
40 KBS 53#
30 Thrusters 95#
20 burpees
10 box jumps 30"
}
reps: 99 (Row+DU+KBS+8 thrusters)

5 min rest

C. For time, do the progression below. row counts as 1 rep
{
500m row
50 DU
40 KBS 53#
30 Thrusters 95#
20 burpees
10 box jumps 30"
}
time: 12:44

I added:

D. 2x5 ab wheel rollout

E. 3 HSHold

~30s each, for balance

2015-04-14 WOD

WARM
std warmup
3 rounds
{
10 goblet squats 35#
10 pushups
}
3 rounds
{
10 KBS 35#
10 v-ups
}

MAIN

A. 3 rounds, not for time
{
30 DU
2-5 MU (I did 2/round)
10 DB Snatch/arm (I did 50#)
}

B. Snatch complex - 15 min work to a heavy of
{
Hang Power Snatch
OH Squat
Snatch
}
weight: 5x45, 3x65, 3x75, 3x85, 2x95

C. 3 rounds for time
{
25 Wallball 20#
15 pullups
}
5:25 - did first round unbroken

I added

D. 3 rounds
{
10 GHD Situps
10 pistols (5/side)
}

E. 1 BarMU

F 1 Front lever negative (really weak - need to start doing this progression again)