2015-12-26 WOD

WARM
std warmup
10 partner over-unders
2x10 KBS
150m row
2x5 pullups

MAIN

A. With partner, 3 rounds for time. Subtract total KBS (1 rep = 1 second). 1 partner rows while other does KBS then switch
{
500m row
AMRAP KBS
}
Round 1: 50 reps for me, 45 for partner (I did 53#, he did 70#)
Round 2: 50 reps for me, 40 for partner

Round 3: 45 reps for me, 35 for partner

Total time: 13:20 - 265 reps (4:25) = 8:55

B. With partner, 3 rounds for time. Subtract total pullups (1 rep = 1 second). 1 partner runs while other does pullups, then switch
{
400m run
AMRAP pullups
}
Round 1: 31 reps for me, 29 for partner
Round 2: 24 reps for me, 30 for partner

Round 3: 22 reps for me, 30 for partner 

Total time: 11:58 - 2:46 (166 reps) = 9:12

C. Back Squat (was supposed to be 3x8 @ 75%, but did fewer reps and at 70%

warm: 5x45, 5x135

main: 185# x6, x6, x8

I added:

D: BarMU

one kipping

one strict

2015-12-24 WOD

Christmas eve WOD. Brutal

WARM
std warmup
2 rounds
{
10 box jumps
10 KBS 36#
}
3-4 of each of the movements below

MAIN

A. 12 Days of Xmas. Done like the song, round one is movement 1. Round 2 is movement 2, then 1. Round 3 is movements 3,2,1...

Movements:
1 200m run
2 Muscle-ups
3 Power Snatch 95# (Rx was 135#)
4 Burpee box jump 24"
5 pullups
6 thrusters 95#
7 ketttlebell swings 53# (Rx was 70#)
8 Toes-to-bar
9 Handstand Pushup
10 Power Cleans 95# (Rx was 135#)
11 Ring dips
12 Dumbbell Cleans 2x35#

Finished the whole thing in 58:55.

That adds up to:

1 = 1 rep
1,2 = 3 reps
1,2,3 = 6 reps
1,2,3,4 = 10 reps
1,2,3,4,5 = 15 reps
1,2,3,4,5,6 = 21 reps
1,2,3,4,5,6,7 = 28 reps
1,2,3,4,5,6,7,8 = 36 reps

1,2,3,4,5,6,7,8,9  = 45 reps

1,2,3,4,5,6,7,8,9,10 = 55 reps

1,2,3,4,5,6,7,8,9,10,11 = 66 reps

1,2,3,4,5,6,7,8,9,10,11,12 = 78 reps

= 364 reps total

Or: 

12 200m runs
22 Muscle-ups
30 Power Snatch 95# (Rx was 135#)
36 Burpee box jump 24"
40 pullups
42 thrusters 95#
42 ketttlebell swings 53# (Rx was 70#)
40 Toes-to-bar
36 Handstand Pushup
30 Power Cleans 95# (Rx was 135#)
22 Ring dips
12 Dumbbell Cleans 2x35#

2015-12-23 WOD

WARM
std warmup
snatch drills

MAIN

A. Work to a heavy snatch (full squat snatch).
squat snatch: 3x65, 2x75, 2x95, 1x105
power snatch: 115, 125, 135(f)

B. CF Open 13.1. 17 minute AMRAP
{
40 burpees (with jump to 6" marker)
30 snatches 75#
30 burpees (with jump to 6" marker)
30 snatches 135#

20 burpees (with jump to 6" marker)
30 snatches 165#

10 burpees (with jump to 6" marker)
30 snatches 210#
}
I got the first 100 reps done in 9:20 (vs 10 min last time), then got 1 rep at 135#.
Probably could have managed 2-3 more, but instead dropped to 95# and got 20 reps
So score was 101, or 121 scaled.

vs my performance of 2013 open, if ranked in the 45-49 masters category, my 2013 score would have been ~ 2600/3240 (80th percentile), and today's would have been ~1900/3240 (58th percentile). Had I not scaled, and instead manage and additional 5 snatches or so, I'd be somewhere around mid-point. Definite improvement.

I added:

C. One Arm Chinup progression
3x3/arm

D. Pullup/MU work alternating w GHDs
{
10 GHD situps
5 strict C2B pullups
10 GHD situps
5 HR pullup
10 GHD situps
3 kipping barMU
10 GHD situps
2 strict BarMU
}

2015-12-22 WOD

WARM
std warmup

MAIN

A. 3x5 Back Squat @ 60-70% (270 x.7 = 190)
warm: 5x45, 5x95, 5x135, 5x165
main: 3 x 5 @ 195#

B. 2x5 Front Squat @ 60-70% (225 x.7 = 160)
main: 1x5 @ 165, 1x5 @ 175# (this was about 77% - probably higher than I should have gone)

C. 4 sprint sets, each for time, full sprint, 4m rest b/t
{
15 cal row
5 Deadlift 285# (I scaled to 225#)
5 burpee bar jump
}
times: 1:12, 1:14, 1:10, 1:14

I added:

D. 5 sets not for time:
{
5 HSPU
1 MU
}

2015-12-21 WOD

WARM
std warmup
1000m row

MAIN

A. skill work. 3 rounds, not for time
{
50 DU
15 wall squats
10 pullups (tried butterfly for a few, then kipping)
}

B. 1.1.1 CJ clusters
warm: 45, 75, 95, 2 reps each
main 145# 1.1.1 x 3

C. metcon:
{
100 DU
50 wallball
25 pullups
}
time: 5:57

I added:

D. 3 rounds
{
2x3 Cossack Squats (PVC, then 25# for latter 2 sets)
1 MU (kipping first 2, strict for last round

2015-12-20 Sunday Run

Been a while since I got 10k in. Tried going without my headphones and so didn't know whether I was holding pace until the very end.Managed to keep it sup 5min/km, which was my goal

A. Run 9.5km, 47:04, 4:57/km pace.

2015-12-19 December Throwdown

The box had another Saturday throw-down at the box, so I went just for the fun of it. Two workouts, with about 15 minutes in between.

WOD 1: In 12 min, complete the following:
3 rounds of
{
50 DU
15 pullups
10 Power Snatch 135# (I scaled to 105#)
}
Then in remaining time (if any), do a ORM CJ

I got through the 3 rounds in 10:30, so didn't leave a lot of time for CJ attempts. Spent too long building and ran out though I could have gone heavier
105, 135, 155, 165, started loading 175 and ran out of time.

WOD 2: 2014 Open 14.4 - 14min amrap:
{
60 cal row (3:05 - 5 sec better than last time)
50 T2B (sets of 5,4, etc)
40 wallball (12,11,9,8)
30 Power clean 135#
20 MU
}
Got through everything but the MU's, and got 2 of those, so 182 reps, vs 172 last time I did it, so that's good.