2016-10-16 Sunday Run

Ugh. A bit slow today.

A. Run 9.54km. 50:07, pace = 5:15min/km

2016-10-15 WOD

WARM
std warmup
snatch drills
2x5 OH Squat (bar)
2x5 KBS

MAIN

A. 3 rounds for time, 12 min cap
{
50 KBS 53#
25 Goblet Squat 53#
}
time: ~12 min
I managed 3 rounds, but last round of goblet squats I did just Air Squats

B. 3 rounds for time, 12 min cap
{
50 DU
30 T2B
10 OH Squat 115# (I scaled to 65#, 8 reps)
}
time: 11:30

C. Work to a heavy 5 rep back squat
5x45, 5x95, 5x135, 5x165, 5x185

I added:

D. lever work
{
3x tuck back lever
3x tuck front lever
}

2016-10-14 WOD

WARM
std warmup
clean & jerk drills

MAIN

A. Work to a heavy CJ
5x95, 5x115, 3x135, 2x155, 1x175 (clean only, failed jerk)

B. 10 min EMOM
{
1 CJ
3 bar facing burpees
}
7 sets at 135#, 3 sets at 155#

C. 8 min AMRAP
{
12 box jump 24"
6 push press 115# (I scaled to 95#)
3 MU
}
4 rounds, plus 6 box jumps - all rounds of MUs unbroken!

2016-10-13 WOD

makeup for missing wed due to work travel

WARM
std warmup
40 wallball passes
20 medball situps
deadlift and HSPU warmup

MAIN

A. "Diane" - 21-15-9
{
Deadlift
HSPU
}
time: 10:15Rx - PR

B. 3 rounds, each unbroken till fail
{
3 strict pullups
6 kipping pullups
9 butterfly pullups
}
3+6+1, 3+6+1, 3+5+0

I added:

C. MU work
1 MU
1 MU
2 MU
3 strict MU attempts (all failed)
1 MU

2016-10-11 WOD

WARM
std warmup
2x
{
5 wallball
10 DU
}

MAIN

A. 3x8 Back Squat, add 10# from last week
warm: 5x45, 5x95, 5x135
main: 8x185, 8x185, 6x185

B. For time:
{
50 wallball
100 DU
40 wallball
80 DU

30 wallball
60 DU

20 wallball
40 DU

10 wallball
20 DU

}

time: 16:45

I added:

C. HSHold

3x20s

D. MU Work

5 strict pullups

3 strict C2B pullups

1 BarMU

1 Strict BarMU

2 MU

1 Strict MU

2016-10-10 WOD

WARM
std warmup, though missed most of it
2x
{
10 KBS 36#
5 v-ups
}

MAIN

A. Skill work. 3 rounds, not for time
{
5 high box jumps (30, 34, 36")
30 DU
8 strict pullups
}

B. 3x8 deadlift
warm: 5x75, 5x135, 5x 185
main: 8x215, 8x245, 8x245

C. (Superset w B)
3x8 GHD back extensions

D. AMRAP 5
{
5 box jump 30"
15 KBS 70/53 (I did 53#)
}
5 rounds even

2016-10-09 Sunday Run

A. Run 9.55km, 49:23, 5:10 pace

Ran ~400m and had to restart cause phone was acting up, so was close to 10k.Little slower than past couple weeks, but oh well.