2018-05-24 WOD

Active Recovery day. Just did some skill work

WARM
std warmup

MAIN

A. 1k row
4:05

B. Work to a heavy Squat Clean & Jerk
45x5, 75x5, 95x4, 115x3, 135x3, 155x2, 175x2, 185x1 (Got the clean, failed the jerk), 195x1 (got the clean (PR!), didn't try the jerk

C. (superset w above)
HSHold ~15s (8 sets)

D. Strict L-Sit MU
1, 2, 1, 1

E. (Superset w above) Banded face pulls
3x15

F. 1 kipping MU, *no false grip* (which is a PR I guess)

2018-05-23 Travel Workout

Short run while in Redmond

A. Run 4.7km, 24:24, 5:11 pace

2018-05-22 WOD

WARM
std warmup
400m run

MAIN

A. Rope climb grip practice, etc

B. 10 min EMOM
{
Odd: 12 GHD situps
Even: 2 12' rope climbs
}

C. 5 sets, each for time (I only did 4 then had to leave)
{
15 cal row
5 burpee box jump over 24"
8 Push press 115 (Rx was 10)
}
1:40, 1:31, 1:29, 1:37

2018-05-21 WOD

WARM
3 min airdyne
std warmup
KB OHSquat 1x16#
snatch drills

MAIN

A. 6 min EMOM
{
Snatch
Hang Snatch
}
1x45, 2x65, 2x75, 1x95

B. 15 min AMRAP
{
50 DU (2 of 6 rounds UB)
10m HSWalk (I did HSPlateStepUps 3x2/round)
5 L-sit pullups (I did 1 L-sit strict ringMU
}
5 full rounds + 50 DU

Supplemental:
CJ 21's (modded a bit)
4x105
4x110
4x115
1x120, 1x125, 1x130, 1x135, 1x145 (should have done 140 then 145, but decided to keep going)
1x155, 1x 165, 1x175 (clean, failed Jerk)

2018-05-20 Sunday Run

Short one today. Wasn't feelin' it.

A. Run 5.0km. 23:17, 4:39

2018-05-19 WOD

WARM
500m row
std warmup
200m run

MAIN

A. 10 min emom
{
odd: 10HSPU or Rx+ 5 strict HSPU (I did strict)
even: 10 T2B
}

B. Partner "kelly" with buy-in/out
{
100 Russian KBS 53# (2x25 each)

Kelly: 5 rounds for time of
{
400m run (together w partner)
30 box jumps 24" (alternating 15 each)
30 wallball 20# (alternating 15 each)
}

100 Russian KBS 53# (2x25 each)

}

time: 28:05

C. 3 rounds, each movement for 30s for reps, 4:30 total

{

pullups

pushups

air squats

}

6,12,15

6,12,15

5strict,15,20

2018-05-18 WOD

WARM
std warmup

MAIN

A. Benchpress 4x8 at ~60%
warm: 10x45, 8x95
main: 4x8x135#

B. (superset with above). 4x6 Strict pullup

C. 12 min AMRAP
{
1 Clean 135# (Rx was 205)
4 BarMU
1 Clean 135# (Rx was 205)

10 Ring Dip

1 Clean 135# (Rx was 205)

15 burpees

1 Clean 135# (Rx was 205)

20 DU

}
3 rounds + 2 barMU

I added:
D. 4 rounds, not for time
{
6 strict chinups
4 deficit HSPU 3"
}