2016-10-08 WOD

WARM
std warmup
40 wallball toss
2x
{
10 wallball
5 burpee
}

MAIN

3 partner wod's. Each is rest/work split. Each w 12 min cap

A. 3 rounds each, full round before switching
{
25 wallball 20 #
10 burpee
}
time: 7:05

B. 5 rounds of DT (I scaled weight & reps. Full reps on round 1)
{
12 Deadlift 135# (Rx is 155. Rounds 2-5 I did 9 reps)
9 Hang Power Clean 135# (Rx is 155. Rounds 2-5 I did 6 reps)
6 Push Jerk 135# (Rx is 155. Rounds 2-5 I did 3 reps)
}
time: 11:30

C. 3 rounds for time
{
30 cal row
10 D-ball clean (over shoulder) 100# (I did 4 reps/round)
}
time: 12 min

I added

D. MU Practice
{
3 pullup
1 BarMU
1 MU
1 StrictMU (yay!)
}

2016-10-05 WOD

WARM
std warmup
clean drills (snatch drills for everyone else

MAIN

A. Work to a heavy 2-position snatch (I subbed C/CJ as shown below)
{
Hang Clean
Squat Clean
Push Jerk
}
2x95, 2x115, 2x135, 2x155, 1x175 (missed jerk)

B. 12 min EMOM of above complex, ~70%
{
Hang Clean 115#
Squat Clean 115#
Push Jerk 115#
}

C. 8 min AMRAP
{
50 DU
5 CJ 135#
5 BarMU (2+3, 2+2+1)
}
total, 2 rounds + 40 DU.

2016-10-04 WOD

WARM
std warmup
2 rounds
{
15 KBS 26#
3 hollow holds/supermans
}

MAIN

A. For time
{
300m Row
25 Russian KBS 53# (Rx was 70)
25 pullups (7,6,5,4,3)
25 Russian KBS 53# (Rx was 70)
300m Row
}
time: 6:18

B. 3x8 deadlift @ 60%
warm: 10x45, 10x95, 5x135, 5x185
main: 3x8 225#

I added:

C. Ladder: 1,2,3,4(failed at 3),3,2,1
{
MU
strict HSPU
}

2016-10-03 WOD

WARM

std warmup

MAIN

A. 3x8 Back Squat, add #10 from last week
warm: 5x45, 5x95, 5x135
main: 8x165, 8x165, 8x185

B. Work to a heavy 3-rep Front Squat
3x95, 3x135, 3x165, 3x185

C. 8 min AMRAP
{
5 burpee box jump 24"
10 alternating OH lunge (plate overhead) 45#
}
5 rounds + 5 burpee box jumps

D. max unbroken pullups, 3 sets
10, 8, 6

2016-10-01 Sunday Run

A. Run 9.49km, 47:35, 5:01min/km pace

2016-10-01 WOD

Gym had a comp going on, so just light workout at work gym

A. 1k row
8 min

B. tricep extensions
8x40#, 8x50#, 8x60#

C. Benchpress
5x 45#, 6x95#, 6x115#, 6x135#

D. Deadlift
5x135, 5x185, 5x225, 1x275

E. 2x5 pullups

F. 3x8 face pulls

2016-09-30 WOD

WARM
std warmup

MAIN

A. 100 cal row
6:30-ish

B. 1 mile run

C. Work to a heavy clean & jerk
5x45, 3x95, 3x115x 3x135, 2x155
(power clean and jerk 2x175, 1x185 (clean only)

D. MU ladder
1,2,3,4, 3 (tried for 5 but failed)