2016-02-23 WOD

Back after a week of travel and it was a rough one.

WARM
std warmup
40 wallball passes
3-5 of each movement below

MAIN

A. For time, with partner
{
100 thrusters 95# (10x5 each, alternating)
80 burpee box jumps 24" (8x5 each, alternating)
60 BarMU (I did 31, all sets of 2-3)
4000 row (4x500m each)
2 mile run (1 mile run each, at same time
}
time: 50:30

2016-01-22 Travel Workout

Limited time to workout on this trip, so quick one in the hotel gym

WARM
std warmup
800m run

MAIN

A. 5 rounds, not for time
{
10 DB snatch 50# (5/arm)
5 pullups
10 pushups
10 situps
}

B. 3 rounds, not for time
{
3 pistols/leg
3 HSPU
}

2016-01-19 Travel Workout

Quick one at hotel gym

WARM
std warmup
800m run

MAIN

A. 3 rounds, not for time
{
10 DB Squat 2x50#
10 pullups
10 situps
}

B. 2 rounds, not for time
{
5 pistols/leg
5 HSPU
1 abwheel rollout <-- managed to go full length for the first time! PR!
}

2016-01-16 WOD

First day back after being knocked out with a cold and a sick kid at home. Can't remember when I last missed 3 days in a row. Ugh.

WARM

1k row
3-4 min foam roll
2 rounds
{
10 plank leg slides/side
10 face pulls
10 kossack squats/side
3 lateral jumps/side
}

MAIN

A. "Hammer" - 5 rounds, each for time, w 90s rest b/t rounds
{
5 Power Cleans 115# (Rx was 135 for all lifts)
10 Front Squats 115#
5 Push Jerks 115#
20 pullups
}
times:
240, 3:10, 4:05, 3:30, 3:15 + 6 min rest = 22:40 (1:30 slower than last time I did it, but since I was out sick, that's probably to be expected)

I added:

B. 1 BarMU
was going to do more but shoulder a bit tweaky

2015-01-12 WOD

WARM
std warmup
clean drills

MAIN

A. Benchpress 3x5 @ 60% 31x1 tempo
warm: 5x45, 5x95
main: 3x5 @ 135 at tempo

B. Seated Dumbell press 3x5 @ 60% 31x1 tempo
5@ 2x20#, 2x5 @2x30#

C. Metcon. 3 rounds for time
{
200m run
15 box jump 24"
10 Power cleans 135#
}
time: 9:04

I added:

D. Bar work
5 strict pullups
5 strict C2B pullups
2 BarMU
2 BarMUunbroken
2 strict BarMU

2016-01-11 WOD

WARM
std warmup

MAIN
A. 3x5 Back Squat, 31x1 tempo, 60% ORM
warm: 5x45, 5x95, 5x135
main: 3x5x165 at tempo

B. 2x3 Front Squat, 31x1 tempo, 60% ORM
main: 2x3x135 at tempo

C. 20 min EMOM
{
even minutes:
20 DU
8 HSPU (I scaled to 4/round)

odd minutes
5 burpees over bar (I did 4)
10 DL@ 185# (I did 5)
}

I added:

D. 5 rounds, not for time
{
10 GHD
bar work. different movement per round(a: 5 strict pullups. b: 5 strict C2B pullups. c: 5 HRpullups, d: 2 bar MU, e: 2 BarMU unbroken)
}

2016-01-10 Sunday run

First 10k of the year. Had to cut it a bit short as my calf injury started acting up again.

A. Run 9km - 47:19 - pace: 5:15 (slowed a lot by the hobbling last 2km or so)