2017-02-15 WOD

WARM
std warmup
2x10 goblet squat 35#
2x5/arm KBPress 35#
clean warmup

MAIN

A. Conga style for 15 min @ 70%
{
2 front squat
1 Split Jerk
}
2x95, 2x115, 3x135, 2x155, 1x175

B. 3 rounds for time, scale to fit in 12 min cap
(rx was 15 reps of each - I scaled to 10 and finished a littl early)
{
10 T2B
10 power clean 135#
10 HSPU (all strict, first round unbroken)
}
10:39

I added

C. 5 rounds, not for time
{
20 pushups (as part of 100) (Day 27(
10 GHD situps
}

2017-02-14 WOD

WARM
std warmup
20 pushups (toward my 100)
clean drills

MAIN

A. 6 min EMOM
{
2 CJ, starting 60%
}
1x2@115, 2x2@135, 2x2@155, 1@175, failed second rep

B. 4 rounds, each for time, but cap at ~4min. 4 min rest b/t rounds.
{
30cal row
25 wallball
10 pullups w band (Rx was 20, no band)
} times: 4:00, 4:05, 4:15, 4:50

I added

C. 40 pushups toward 100 (in between rounds of above - 20x2) (day 26)

D. 4 rounds, not for time
{
10 pushups
1 HSHold
1 MU
}

2017-02-13 WOD

WARM
std warmup
deadlift warmup (5x135, 5x185)

MAIN

A. 3 rounds, not for time
{
50 DU
2 BarMU
10 DB step-ups (5/leg, 45#x2, 20" box)
}

B. 12 min AMRAP
{
8 Deadlift 225# (Rx was 255)
8 Box jump 24#
8 DB Push press 2x30# (Rx was 45#)
}
5 rounds + 14 reps

I added:

C. 100 pushups, day 25
20, 15, 15, 15, 15, 10, 5, 5

D. 3 rounds, not for time
{
1 HSHold ~ 20s for balance
1 MU
}

2017-02-12 Sunday Run + pushups

A. Run 9.14km, 45:31, 4:59 pace

B. 100 pushups, day 24
25,25, 25, 15, 10

2017-02-11 WOD

WARM
std warmup
2x
{
10 goblet squat 10#wb
5 burpees
}

MAIN

A. Partner wod, for time
{
100 cal AirDyne (25 each x 2)
100 wallball (20,15,10,5 each)
100 cal row (20,15,15, each)
100 pushups (15,15,10,10)
100 T2B (10, 8x5 each)
}
time: 21:19

5 min rest

B. 3x100m farmer carry (2x70#)
3 each w partner

I added

C. 50 pushups (to round out 100, day 23)

D. 3 rounds, not for time
{
1 strict pullup w slow negative
1 strict chinup w slow negative
1 back bridge
}

2017-02-10 WOD

WARM
std warmup
clean drills

MAIN

A. 5 min amrap
{
5 thrusters 115#
5 bar-facing burpees
}
rounds/reps: 5 rounds

5 min rest

B. 5 min amrap
{
5 HSPU
5 Hang power clean 115#
}
rounds/reps: 4+4

5 min rest

C. 5 min amrap
{
5 KBS 53# (Rx was 70)
5 goblet squats 53#
}
rounds/reps: 7+1

I added:

D. 100 pushups (day 22)
(some in sets in between the above,)

E. 2 MU

2017-02-09 PU Only

Travelling, missed workout yesterday, so did 2 days worth of pushups

A. 200 pushups (day 20, 21)
broken up over course of the day (100 in morning, 100 at night)