2017-09-09 WOD

WARM
std warmup
clean drills

MAIN

A. 12 min amrap - w partner, do full round, rest while partner does same
{
5 wallball 25#
3 HSPU Strict - did strict for 4 rounds, then kipping)
1 PowerClean 155# (Rx was 225#)
}
9 rounds

B. 12 min amrap, same format as above
{
12 cal airdyne
15 KBS (russian) 53#
}
8 rounds

I added:

C. MU work
3 strict MU

2017-09-08 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
15s banded quad stretch
20s kb goblet squat hold 36#
}

B. 3-3-3 Back Squat clusters, 75-80% 20s/3min
warm,: 5x45, 5x95, 5x135
main: 3 x 3-3-3 @ 185 (only 65%, but back still a bit tweaked, so didn't push too hard)

C. 5 rounds for time
{
10 plate hops
10 OH Plate Lunge 15"
15 cal row
}
time: ~12min

I added:

D. TuckFrontLever work
3/side, ~5s each

2017-09-07 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
4 min

B. Work to a heavy CJ
5x45, 4x95, 3x115, 2x135, 2x155, 1x175(failed)

C. StrictMU work
2x3 ring pullups
1,1,2,1,1

D. HSHolds
5

E. One Arm Chin-up progression
3/arm, assisted

2017-09-06 WOD

WARM
500m row
std warmup
clean drills

MAIN

A. 30-20-10 (12 min cap)
{
pullups
push press 105# (I did 95#)
front squat
}
I managed to get through the 30s, then 20s of pullups and push press, and 6 front squats, before hitting cap. So 136 reps out of 180

5 min rest

B. 12 min amrap
{
6 Power Clean 135#
6 Strict HSPU (Rx was 8, not strict)
12 cal row
}
3 full rounds plus 6 cleans, 6 HSPU (84 reps)

I added the supplemental work posted, which was brutal

C. 100 C2B pullups for time.
Must do sets of 5, rest as needed to complete sets.
time: 24 min

2017-09-05 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
15 banded good mornings
30s weighted pike stretch
10 RDL deadlift w KBL
}

B. 2-2-2 x3 Deadlift clusters ~85#
warm: 10x95, 8x135, 6x185, 4x225
main: 2.2.2 @ 275, 2.2.2 @ 295 - stopped there because back still recovering (75%, 79%)

C. 21-15-9 of
{
Thrusters 75#
pullups (Rx was C2B)
burpees
}
time: 9:46

I added:

D. Strict MU
4 singles

2017-09-03 Sunday Run & Travel Workout

Took it easy this weekend w anniversary weekend trip, so no workout sat & monday. Did a bit today.

A. run 3.79km, 22:13, 5:52

B. 1hr yoga class

2017-09-01 WOD

WARM
std warmup

MAIN

A. T2B practice
4x3, 3x5

B. Front Squat clusters 3x4-4-4, 20s/3min
warm: 5x45, 5x95
main: 3x4.4.4 @ 135#

C. 4 rounds (was 5, but I had to leave), each for time
{
15cal airdyne
5 Power Snatch 75 (Rx was 10 HPS 95#)
5 box jump 24"
}
time: 1:21, 1:24, 1:29, 1:31