2018-05-08 WOD

WARM
std warmup
clean drills

MAIN

A. 6 min EMOM
{
Power Clean
Hang Clean (full)
Push Jerk
Split Jerk
}
95, 115, 115, 135, 135, 155

B. 5 rounds, each for time, starting every 4 min
{
15 cal row
6 burpee over erg
4 Power Clean 135 (rtx was 6@155)
}
Times: 1:32, 1:32, 1:30, 1:32, 1:35

I added:

C. 5 rounds, not for time
{
1 HSHold ~15s
1 slow strict MU
10 GHD situps
}

2018-05-07 WOD

WARM
std warmup
40 wallball passes
200m run
clean drills

MAIN

A. Monthly challenge - max weight moved ground to overhead in 3 min
choice of CJ or Snatch; weight choice of 95, 135, 165
I did CJ at 135. 20 reps. = 2700

B. Back Squat 4x3 @ 85-90% (I'm off this cycle so went a little lighter
5x95, 5x135, 3x185, 3x205, 3x225

C. 1x10 Back Squat (Rx was 1x20 but was running out of time) @ 50% ish
1x10 at 135#

D. "Mary" - 20 min AMRAP
{
5 HSPU
10 Pistols (5/side)
15 pullups
}
7 rounds + 5HSPU + 10pistols + 10 pullups = 235 reps (PR!)

2018-05-06 Sunday Run

A. Run 21.04 km 1:56:03, 5:33 pace

not a bad time considring I wasn't trained for it. But it was nice out, I skipped yesterday, so today I decided to go long

2018-05-04 WOD

WARM
std warmup, but was late and missed most of it

MAIN

A. 12 min build to a heavy
{
3 snatch-grip push press
3 OHSquat
}
I just focused on form and used as part of warmup
45, 65, 75, 75, 85, 95

B. 20min AMRAP
{
12 Deadlift 155#
10 Box jump 24"
8 T2B
6 MU (did most sets as 3,2,1)
400m run}
1 400m run short of 4 rounds.

C. 300 Airsquats w partner
back and forth sets of 15. ~7 min

Accessory

D. 3 rounds not for time
{
12 DB Bench press 2x30#
6 Weighted chinup 30#
12 GHD Situps
}

2018-05-03 WOD

Active recovery day.

WARM
std warmup

MAIN

A. 500m row
2min

B. 2/side TGU
26, 26, 35#

C. 2/arm HSPlateStep (superset w above), 3 rounds

D. Work to a heavy push jerk (off the rack)
10x45, 5x95, 4x115, 3x135, 2x155, 2x175, 1x190 (failed)

E. 2/side assisted one arm chinup (superset w above)

F. 2 StrictMU

2018-05-02 WOD

WARM
std warmup
some light KBL DL's, box jumps, etc

MAIN

A. activation. 3 rounds, not for time
{
6/side bulgarian split squat (body weight)
10mx2 banded side-step
}

B. 4x5 back squat at 80% (80% for me would be ~220 - but I'm way off my ORM)
warm: 5x45, 5x95, 5x135
main: 2x5@185, 2x5@205

C. 12 min AMRAP
{
1 CJ 135# (full clean - Rx was 80% or 205 180# would have been 155, but I scaled)
10 wallball 20#
1 CJ 135#
30 DU
}
6 rounds plus 1 clean.

Accessory:

D. 3 rounds, not for time
{
6 strict pullup
8 strict ring dip
}

2018-05-01 WOD

WARM
std warmup
snatch warmup

MAIN

A. 6 min EMOM
{
1 Power Snatch
1 Snatch Balance
1 Snatch
}
3x45, 3x75

B. one set (alternating A/B) every 4 min, 6 rounds (3 of each)
{
B1.
100m sprint
15 OHSquat 75# (Rx was 95. Scaled, but did unbroken)

B2.
20 cal Airdyne
12 double KBS 2x35# (rx was 2x53#)
}
times:
1:17, 1:08
1:15, 1:05

1:18, 1:03

I added:

C. 3 rounds, not for time

{

1 HSHold, for balance

1 strict MU

2 TuckFrontLever

}