2018-05-17 WOD

WARM
std warmup

MAIN.

A. 1k row
3:54

B. Work to a heavy CJ (full clean, push jerk)
5x45, 5x95, 3x115, 3x135, 2x155, 2x175, 1x185, 1x195(failed)
(felt good to finally hit 185 in a full clean again - been a while)

C. (superset w above)
6x1 HSHold

D. 4x1 strict BarMU

E. (superset w above) 14,13,12,11 GHD Situps (50 total)

F. 3x1 Strict L-Sit MU

2018-05-15 WOD

WARM
std warmup
clean drills

MAIN

A. 6 min emom - 3 position clean drill
{
Clean
Hang Clean (from knee)
Hang Clean (from pocket)
}
95x2, 115x2, 135x1, 155x1

B. 5 rounds, each for time, starting every 4 min
{
12 cal AirDyne
20m dball front carry 100#
KB Hang Clean 2x36#
}
1:03, 0:58, 0:57, 0:53, 0:57

I added:

C. 4 rounds, not for time
{
1 Strict MU dropping into
1 kipping MU
14/13/12/11 GHD situps (50 total)
}

D. 2 strict L-sit MU

2018-05-14 WOD

WARM
std warmup
3 rounds
{
6 banded KBS 35#
3 Box Jump 30"
}
200m run
deadlift warmup

MAIN

A. 3x8 Deadlift
8x135,
8x185, 6x225, 6x255

B. 5 rounds for time, 12 min cap
{
12 T2B
9 Push Press 115#
6 box jumps 34"
}
time: 10:15

C. 125 pushups w equal rest/work (was 250 partner but I did it alone)

2018-05-13 Sunday Run

A. Run 10.03km, 49:56 , 4:59 pace

2018-05-12 WOD

WARM
std warmup
3 min treadmill run, light pace
3 rounds
{
5 KBS 36#
5 KB push press/arm 36#
}
200m run

MAIN

A. "Nate" - 20min AMRAP of
{
2 MU
4 HSPU
8 KBS 70#
}
10 rounds + 2 MU + 2 HSPU = 144 reps
PR over last time I did it - which was 8 rounds and change.

B. 5 min amrap (was 10 - had to cut it short to leave for an event)
{
odd: 10 T2B (3 rounds of this)
even: 15 WB 20# (2 rounds of this)
}

2018-05-10 WOD

Active Recovery day. Some skill work, and bench since I'm travelling friday.

WARM
std warmup

MAIN

A. 1k row
4 min

B. Work to a heavy 1RM
10x45, 8x95, 6x135, 4x155, 1x175, 1x195failed

C. 3x8/side DB Row 35# (superset w above)

D. 2x3 Tuck Front Lever

E. 2x3 Tuck Back Lever

F. 3x2 Strict MU

2018-05-09 WOD

WARM
std warmup
3 rounds
{
6 pullups, strict
10 pushups
20 s Superman
10 s hollow hold
}

MAIN

A. "Mr Joshua". 5 rounds for time of
{
400m run
30 GHD situps (I scaled to 20)
15 Deadlifts 250# (I scaled to 10 reps at 225)
}
23:44

B. 4x3 OH Press
8x45, 5x75, 3x95, 3x105, 3x105

I added:

C. One Arm Chinup progression
{
2x5 strict chinup
3x2/arm One Arm Chinup (assisted)
}