2017-10-06 WOD

WARM
std warmup
40 wallball passes

MAIN

A. Work to a heavy 3 rep back squat
(didn't go too heavy because back isn't 100% yet)
5x45, 5x95, 4x115, 3x135, 3x155, 3x175, 3x185

B. 4 rounds, each for time, 2 min rest
(didn't monitor time closely, each was 35-40s)
20m D-ball sprint carry 100#
10 KB Thruster (2x36)

C. Supplemental. 3 rounds, not for time
{
2x8 one legged kb deadlift
12 weighted GHD back extensions
Strict HSPU (as many as possible UB) (6,5,5)
}

D. Strict MU work
Just 3, called it a day.

2017-10-05 WOD

Active recovery day. Just did some rowing and skills work

WARM
std warmup

MAIN

A. 1000m row
~4min

B. Work on Push Jerk off of blocks
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 2x175failed

C. Front Lever work
4x pullup->icecreammaker->front lever
first w tuck, second w 1 leg extended, third w straddle, fourth with straightleg

D. 3x8 Dips

2017-10-04 WOD

WARM
std warmup
200m run

MAIN

A. Oct monthly challenge. 200m OH KB walk
Rx was 2x56, I did 2x35, put it down 4 times, forgot to write time.

B. 9 min EMOM
10 T2B UB (Managed 5 sets unbroken, then did just 5 per round. Total of  70 T2B)

C. 4 rounds for time
{
500m row
1 min rest
400m run
1 min rest
}
time: 20.55

I added

D. BarMU practice
2 failed
2 UB (working on form)

2017-10-03 WOD

WARM
std warmup
20 wallball passes
clean drills, etc (of movement below)

MAIN

A. 20 min AMRAP
{
1 Deadlift
1 Clean
1 Front Squat
1 Push Jerk
}
Go as heavy as possible to get min of 20 reps, while heavy enough that you don't get 30
warm: 3 reps at 95, 2 at 115
main: Did 25 reps at 135#

B. 2x20 DU

C. 3 rounds, not for time
{
1 strict MU
1 20s HSHold
}

2017-10-02 WOD

WARM
std warmup
pushpress drills
5 wallwalks
banded good mornings, etc

MAIN

A. build to a heavy 3-rep push press over 15 min
45x5, 95x3, 115x3, 125x3, 135x3, 145x2 (failed 3rd rep)

B. for total reps. 4 rounds of
{
1 min burpee w 6in jump
1 min box jump 24"
1 min pushups
1 min rest
}
1. 13+17+30=60reps
2. 14+17+24=55reps
3. 14 +18+20=52reps
4. 13+15+16=44reps
210 total

Supplemental

C. 3 rounds, not for time
{
5 GHRaises.
10 GHD situps
6/side DB ext rotation on knee 15#
}

`

2017-10-01 Sunday Run

A. Run 5.84km. 27:33, 4:43 pace
23:05 5k time.

2017-09-30 WOD

WARM
std warmup
500m row
clean drills

MAIN

A. For time:
{
800m run
10 CJ 155#
}
warm: 5x95, 3x115, 2x135
time: 5:11

B. "Lynne" - 5 rounds AMRAP. 20 min cap
{
Max Reps UB Benchpress 135 (Rx was bodyweight - 165)
Max Reps UB pullups
}
10+12, 8+13, 4+13, 5+12, 5+10 = 94 reps PR

"Christine"
3 rounds for time
{
500m row
12 Deadlift at bodyweight (I misread and did 10!) 165#
21 Box Jump 20"
}
time: 14:10 (scaled) PR