2016-01-09 WOD

WARM
std warmup
snatch & clean drills

MAIN
4 rounds for time. Rx weight 155. I did 115 (snatch was the limiter)
{
4 power snatch
4 power cleans
4 front squat
4 push jerk
}
time; 9:30

5 min rest

B. 4 rounds for time
{
25 wallball 20#
5 MUs
}
I did 3 MUs and first 3 rounds, and 5 MUs on the 5th round.

2016-01-08 WOD

WARM
std warmup

MAIN

A. w Partner, 10 min AMRAP, each does a round, then rests while partner works
{
10 thrusters 95#
3 rope climbs 15' (I scaled to 1 legless rope climb, to ~12')
}
score: 5 rounds each

rest 5 min

B. w Partner, 10 min AMRAP, each does a round, then rests while partner works
{
30 DU
20 wallball 20#
10 deadlifts 185#
}
score: 2 rounds each, plus I did 30+20+2 of the third round

rest 3 min

C. For time
{
400m run
50 pullups (3 min time cap on this part)
400m run

}

time: 6:56 (~2 min per run, and 50 pullups in just under the time cap)

I added:

D. 3 rounds, not for time
{
1 HS Hold ~20s
1 Strict HSPU (failed on 3rd round)
3 pistols/leg
10 GHD situps
}

2016-01-07 WOD

Active recovery day

WARM
std warmup
mobility work
2x10 DU

MAIN

A. "Flight Simulator" - scaled
Unbroken DU's: 10, 20, 30, 40, 50, 40, 30, 20, 10
I scaled this (normally goes in increments of 5 from 5 to 50 and back down)
time: 6:30, but I cheated by breaking once on the 50's and not redoing that set. So not calling it a PR

B. Work to a ORM OH Squat
45x5, 65x3, 75x3, 85x3, 95x2, 105x1, 115x1, 125(f), 125(f)
was doing all theses as power snatches, and failed on 125#. Maybe could have done off the rack
I guess 115 is a PR as I've never written it down!

C. 3x20s L-Sit holds

D. Planche progression work
3x wrist extension Planche Lean
3x10/arm Anterior Shoulder flexion with band

2016-01-06 WOD

WARM
std warmup
mobility work (cossack squats, rack stretches...)
Clean drills

MAIN

A. Work to a heavy (squat) Clean
warm: 5x75, 3x95, 3x115
main: 2x135, 2x155, 1x175, 1x185fail,
185# hang clean

B. 30 rep Squat Clean for time. Rx =  225#
I did 135#
7:13

C. 3 rounds, 30 seconds of each movement, for reps
{
30s MUs
30s Burpees
30s Box Jumps 24"
30s rest
}
Round 1: 2, 7, 7
Round 2: 2, 7, 7
Round 3: 3, 8, 8
On the 3 MU's, 2 were were unbroken, which I hadn't done for a while.

I added:

D. One Arm Chinup progression
3x2/arm (assisted)

E. 1x25 GHD situps

2016-01-05 WOD

WARM
std warmup

MAIN

A. Work to a heavy 3-rep back squat
warm: 10x45, 8x95, 7x135
main: 5x185, 3x225, 2x245

B. reduce weight, do a set of 10 back squat
10x185

C. metcon: 5 rounds for time
{
200m run
10 benchpress at 135#
}

I added:

D. MU work
5 scap pulls
5 pullups (strict)
5 C2B pullups (strict)
2 kipping BarMU
2 strict BarMU
2 kipping BarMU strung together.

2016-01-04 WOD

Snow forced a rest day yesterday, vs my usual Sunday 'active recovery' run.

WARM
std warmup
2 wallwalks
CJ drills

MAIN

A. warm up to working weight, then 6 min EMOM of 2 CJ's.
warm: 3x45, 3x75, 2x95, 2x125
main 6x2x135#

B. 3 rounds for time
{
50 DU
15 Push press 95#
12 T2B
}
time: 7:19

C. Handstand work
~7 HS Hold for balance
3 HS plate walk

I added:

D. MU work
5 scap pulls
5 strict pullups
2 strict BarMU
2 kipping BarMU

2015-01-02 WOD

WARM
std warmup
10 air squats
2 wall walks
10 scap pulls

MAIN

A. 3 rounds for time
{
9 HSPU
6 Front Squats 165# (I scaled to 135)
3 Power Cleans (also 135#)
}
time: 10:05

Rest 4 minutes

B. 3 rounds for time
{
21 Wallball 20# (first set UB, second in 2 sets, 3rd in 3 sets)
15 T2B (1st set UB)
9 KBS 70#
}
time: 8:34

Rest 3 minutes

C. work to a heavy triple OH Squat'
3x45, 3x65, 3x75, 3x85, 3,95, 3x105, 3x115