2015-12-18 WOD

WARM
std warmup
15 air squats
5 pullups
10 pushups
clean warmup w bar

MAIN

A. Metcon. for time:
{
a. 4 rounds of "Cindy"
{
5 pullups
10 pushups
15 air squats
}
time: 3:00
1 min rest

b. 3 rounds of "DT"
{
12 Deadlifts 135# (Rx was 155#)
9 Hang power cleans 135#
6 Push Jerk 135#
}
time: 8 minutes (clock at 12)
1 min rest

c.2 rounds of "Kelly"
{
400m run
30 wallball 20#
30 box jumps 24"
}
time: 12:30 (clock at 25:30)
1 min rest

d. 1 round of "Ship"
{
8 Squat Cleans 135# (Rx is 185#)
7 burpee box jumps 30" (Rx was 36"!)
} time: 5 min
}
total time: 31:30

B. 3x8 back squat at 70%,. I was pretty smoked, so did this at 50% for 2 rounds, 60% for 1 round
{
3x8 at 135#, 135#, 155#
}

I added:

C. 5 rounds of:
{
10 GHD situps
HS Platewalk (step down and try to step up)
}

D. MU work
3 kipping MU

2015-12-17 WOD

(makeup for Monday)
WARM
std warmup
6 TGS 36#
10 goblet squat 26#
clean warmup
thruster warmup

MAIN

A. December challenge:
AMRAP 5 of Squat Clean Thrusters, 95/135/165
Max weight moved overhead in 5 min, pick any of above weights

I did 95#, sets of 5 reps w short rest after each.

Total: 32 reps (6x5+2) =  3040#

B. EMOM12
{
20 DU
3 Power clean 135#
}

C. AMRAP 5
{
5 HSPU
5 Box Jump 30"
}
Total: 4 rounds + 2 HSPU

I added:

D. Pullup work
5 strict pullups
5 strict C2B pullup
2x3 HRpullup
2 bar MU
2 strict bar MU

2015-12-16 WOD

WARM
std warmup
clean drills
2x5 T2B
10 partner over-under

MAIN

A. Work to a heavy CJ
3x45, 3x95, 2x115, 2x135, 2x155, 1x165, 1x175(f), 1x170(f)

B. CF Open 13.4. 7 min AMRAP
{
3 CJ 135#
3 T2B
6 CJ 135#
6 T2B

9 CJ 135#
9 T2B

12 CJ 135#
12 T2B

etc

}

Score: 3+3+6+6+9+9+12+12 + 2CJs = 62 reps

Better than the 41 I got 2 years ago, and would have put me about 34th percentile on the leaderboard.

I added

C. 3 rounds, not for time

{

2 MU (1st round kipping, 2nd round strict, 3rd round strict but failed)

10 GHD situps

}

2015-12-12 WOD

WARM
std warmup
100m row
2x3 burpees
2x5 pushups
2x5 box jumps

A. Partner wod - for time
{
3000m row (we did 6x250m each)
200 burpees (we did 15 each during the partners 250m row, then an extra 10 at the end)
}
time: 14:44

2 min rest

B. 12 min amrap. 1 person does 1 round while partner rests, then switch
{
12 box jumps 24"
12 HRPushups
}
we did 6 rounds each, keeping to a minute per round.

I added

C. MU work
3 kipping MU
1 failed strict MU
2 strict MU

2015-12-11 WOD

WARM
std warmup
200m run
Clean drills
OH Squat drills

MAIN

A. 3 rounds for time. 14 min cap
{
400m run
10 OH Squat 115# (I did 85#)
5 Bar MU
}
time: 11:05

2 min rest

B. 3 rounds for time. 14 min cap
{
400m run
5 Squat Cleans 185# (I did 135#)
10 HSPU
}
time: 13:03

I added

C. MU practice
5 MU singles

2015-12-10 WOD

active recovery day

WARM
std warmup

MAIN

A. 2k row
~8 min

B. work to a heavy CJ
WARM: drills w empty bar
MAIN: 2x75, 2x95, 2x115, 2x135, 2x155, 2x165 (got both cleans, failed both jerks)

C. Pullup work
5 strict pullups
2x3 strict HR pullups
2x3 kipping HR pullups

D. HS platewalks
3x step-down only, failed stepping up

2015-12-09 WOD

WARM
std warmup
800m run

MAIN

A. 3 rounds for time
{
21 wallball 20#
15 T2B
9 burpees
}
time: 9:55

B. 3 rounds for time
{
21 cal row
15 thruster 95#
9 C2B pullups
}
time: 13:38

I added:

C. not for time:
{
5 chin-ups
5 pistols/leg
4 one-arm chinups/arm
4 pistols/leg
3 one-arm chinups/arm
3 pistols/leg
2 one-arm chinups/arm
2 pistols/leg
1 one-arm chinups/arm
1 pistols/leg
}