2016-10-26 WOD

WARM
std warmup
snatch warmup

MAIN

A. Work to a heavy snatch in 15 min
Given that I've avoided snatching for a LONG time during shoulder recovery, I took it really light
5x45, 5x65, 3x75, 3x85, 2x95, 2x105

B. For time:
{
400m run
15 Snatch 75# (Rx was 135#)
400m run
12 PowerSnatch 75# (Rx was 135#)
400m run
15 OHSquat 75# (Rx was 135#)
}
time: 10:05

I added:

C. 3x5 dips

D. 3x assisted one arm chinup (right side only)

E. MU work
3 attempts supenated barMU (palms in), all failed
2 BarMU

2016-10-25 WOD

WARM
std warmup
3 rounds
{
mobility work w PVC
10 cal airdyne
}

MAIN

A. Front Squat (bottoms-up from low rack) 3x5 moderately heavy
warm: 5x45, 5x95, 5x115
main: 5x145 (3 times)

B. Descending ladder 10,9...1
{
pullups (I did chinups due to elbow pain)
burpees
}
time: 10:04

I added

C. HSHolds
3x~20s

2016-10-24 WOD

WARM
std warmup (which I was late for)
20 wallball passes
2x
{
8 romanian deadlifts 45#
10 KBS 36#
}

MAIN

A. Deadlift 3x6, add 20# from last week
warm: 8x95, 8x135, 7x185, 2x225
main: 6x255#, 6x275#, 5x275#

B. 3x12 GHD Back Extensions
(superset w above)

C. 5 sprint sets, start each at top of 5 min, for 25min. rest remainder of 5 min
{
30 cal row
25 wallball UB 14# (Rx was 20#)
}
times: 2:49, 2:45, 3:00, 2:55, 2:50

2016-10-23 Sunday Run

A. Run 9.54km, 49:37; 5:12
(subtracted 30s off runkeeper time due to fiddly-phone stuff at the start)

2016-10-19 WOD

WARM
std warmup
clean warmup
2 wall walks

MAIN

A. 25 wall walks for time, 5 min cap
managed 21 by the time cap

B. Work to a heavy 3 rep drop-n-go Power Clean
3x95, 3x115, 3x135, 3x155, 2x175

C. 3 rounds, each for time, 2-3 min b/t
{
15 cal row
6 burpees over erg
3 TnG power cleans
}
times: 1:25, 1:21, 1:26

2016-10-18 WOD

WARM
std warmup
3x
{
10 deadlift band pulls
10 v-ups
}

MAIN

A. 3x8 deadlift, add 10-20# from last week
{
warm: 10x95, 9x135, 8x185, 8x225
main: 8x245, 6x275, 4x275
}
(275 was too big a jump - should have done 255 or 265)

B. 1x12 deadlift AHAP
1x12 @ 225#

C. 3 rounds for time
{
15 Russian KBS 70/53 (I did 53#)
10 HSPU
}
4:54

D. 200 DU for time
time: ~4min

I added:

E. 4x5 Tuck Back Lever pullups

2016-10-17 WOD

WARM
std warmup
2 x 60s row

MAIN

A. 3x8 back squat, up 10# from last week
warm: 5x45, 5x95, 5x115, 5x135 (should probably have done a set at 155 or 165 as well)
main: 8x185, 6x205, 7x205

B. 1x20 back squat AHAP
1x20 135# (probably could have pushed 155#)

C. 8 min AMRAP
{
6 C2B pullups (I did C2B chinups due to elbow issue)
6 thrusters 95# (Rx was 115)
}
5 rounds + 2 chinups

I added

D. 5 rounds
{
5,4,3,2,1 pistols/leg
60,50,40,30,20 s HSHold
}