2015-07-11 WOD

Tough WOD today with 3 workouts. I only got two of them done before I ran out of time and had to go. 3rd listed for completeness sake, but I didn't do it.

WARM
std warmup
deadlift warmup
snatch warmup

MAIN
A. 3 rounds for time of
{
30 cal row
20 deadlift 135#
10 HSPU
}
time: 14:30 Rx

B. 12-9-6 of
{
135# CJ (called for 115# snatch or 135# Rx+, but I can't snatch right now)
Muscle ups or C2B pullup (I did muscle ups)
}
time: 21:00 (not Rx because of the CJ/snatch substitution)

Because I had to tape my wrists up pretty good after tuesday's workout, I ended up doing the majority of the MUs without false-grip, which is good. Progress!

C. (not done, just listing it here)
21-15-9
{
KBS 70#
burpees
}
}

2015-07-10 WOD

After being *so* sore from Tuesday & Wednesday, that I took Thursday off (unusual for me), I felt a little better Friday so was back at it.

WARM
std warmup
5 scap pulls
5 pullups
5 pushups
5 situps
5 air squats
200m run

MAIN

A. Build to a heavy 3 rep back squat
5x45, 5x135, 4x185, 3x205, 3x225

B. "Angie". For time, and in order:
{
100 Pullups (did sets of 5 whole way through)
100 Pushups (did sets of 5 for first ~40, then sets of 4, then 3)

100 Situps (20,20,10,10,10,10,10,10)

100 Air squats (20,15,10,10,10,10,10,7,8)
}

Time: 23:10 (-4:20 PR)

2015-07-08 WOD

WARM
extra long warm up today. Christine worked us hard!

1k row
~2x std warmup
20 bulgarian squats/leg
20 goblet squats
deadlift practice

MAIN

A. Work to a heavy triple deadlift
10x45, 7x135 7x185, 5x225, 3x275, 3x305, 3x325, 1x345(failed)

B. 21-15-9
{
Box jumps 30"
C2B pullups
}
time: 8:30, but included a pause after a major box jump wipeout

I added:

C. 3x10 GHD situps

D. 3x30s HS Hold

2015-07-07 WOD

WARM

std warmup
200m run

MAIN

A. "Karen" - 150 wallball 20#, for time:
Broken it up as:
3 minutes of 10 reps in 20 seconds, 10 second rest (60 total)
4 minutes of 8 reps in 20 seconds 10 second rest (64 total)
Then 8,7,6,5
Time: 8:55 (+0:20 PR)

B. 30 MU for time
I'd never done this many before, so my goal was just to get through it, even if it took 30 min.
Instead, took 17:05 (PR)

2015-07-06 WOD

WARM
std warmup
400m run
clean drills

MAIN

A. Skill work. 3 rounds, not for time
{
1 rope climb 20'
40 DU
10 T2B
}

B. 8 min EMOM, work to a heavy weight
{
Hang Clean
Full Clean
Push Jerk
}
warm: 45x3, 65x2, 95x2
main: 4 rounds at 135#, 4 rounds at 155#

C. 3 rounds for time, 4 min b/t rounds
{
20 cal row
6 burpees over erg
6 Power Cleans 135#
}

I added:

D. 2x5 strict pullups

E. 5x1 MUs
fast singles

2015-07-05 Sunday Run

Missed my PR by 9 seconds. Should have pushed a little harder.

A. Run 9.99km - 45:44 - 4:35 pace

2015-07-02 Travel Workout

Travelling, did a moderate workout in the hotel gym

WARM
std warmup (though maybe a little lighter than I should have)

MAIN

A. 25 cal Airdyne

B. 40-30-20-10
{
situps (incline)
pushups
DB Curls #40 (divide reps l/r)
}

C. Work to ORM DB Snatch
50, 60, 65, 70, 75 (PR)