2016-04-07 WOD

active recovery day

WARM
std warmup
3 x 250m row

MAIN

A. MU Work
2x5 scap pulls
2x5 kip swings
2x5 strict pullups
2x3 strict C2B pullups
3x1 strict BarMU

B. HS Holds
3x 20s or so

C. CJ practice (full clean)
warm: 5x45, 5x95, 3x115
main: 3x135, 2x155, 1x175

2016-04-06 WOD

Choice of a couple named workouts today. Kelly or RJ. I chose RJ and scaled it as I did last time, beating my time by a few minutes

WARM

std warmup

10 pushups

40 wallball passes

MAIN

A. "RJ" - 5 rounds for time

{

800m run

3 rope climbs 15' (Rx was 5 climbs)

50 pushups

}

time: 43:54 (PR of 3:36 less than my previous 47:30)

2016-04-05 WOD

WARM
std warmup
250m row
clean drills

MAIN

A. 5k row for time.
time: 20:38 (PR, I guess, as I never noted it before)

B. Work to a heavy CJ in 20 min (rest of group did snatches, I subbed CJ)
warm: 5x45, 5x95,
main: 3x135, 2x155, 2x175, 1x185. 1x195 cleaned, but failed jerk, 1x190 cleaned, but failed jerk

2016-04-04 WOD

WARM
std warmup
2x5 pushups
5 burpees
5 pullups
3x250m row

MAIN

A. Work to a heavy bench press
warm: 10x45, 5x95
main: 5x135, 5x155, 3x185, 1x205 (tied PR), 1x215 (fail, should have gone 210)

B. 3x10 dips

C. 3x8 chinups (superset from w above)

D. For time
{
1000m row
100 DU
800m run
}
time: 10:14

2016-04-03 Sunday Run

A. Run 9.76km, 45:46, 4:41 pace

2016-04-02 WOD

WARM
std warmup
Snatch drills
clean drills

MAIN

A. For time:
{
21 OH Squat 95# ( I scaled and did 75#)
21 strict pullups (I managed to do all strict, 15's and 9's too)
400m run
15 OH Squat 75#
15 strict pullups
400m run

9 OH Squat 75#
9 strict pullups
400m run

}

time:14:11

B: 4 rounds for time:

{

8 cleans (I scaled reps and did 6/round) 135#

6 HSPU

4 BarMU

}

time: 15:55

2016-04-01 WOD

WARM
std warmup
200m run

MAIN

A. Work to a heavy 1RM deadlift
warm: 2x5x95, 5x135, 5x185,
main: 3x225, 2x275, 1x315, 1x345, 1x365 (fail), 1x355(fail)

B. Partner wod
{
100 Ball Slams 20# (50 each)
150 Medball situps (75 each)
100 Weighted pullups (did 25 weigthed each, then 25 unweighted at end of workout)
150 Medball cleans 20# (75 each)
100 medball burpees 20# (50 each)
}