2018-09-08 WOD

WARM
std warmup

MAIN

A. 3 rounds not for time, but tried to go relatively fast
{
5 box jump 30"
10 ball slam 30#
10 ring rows (on bench)
10 banded good mornings
}

B. Parter workout. For time
{
400m d-ball carry 100# (trade off as needed)
50DB push press per arm 35#
10 rope climbs 12' (5 each)
1 mile run
10 rope climbs 12' (5 each - I did these legless)
50DB push press per arm 35#
400m d-ball carry 100# (trade off as needed)
}
24:15

I added:

C. 3 strict MU - last one was deliberately slow, around 20s

2018-09-07 WOD

WARM
std warmup
200m run
clean drills & sidewarmup

MAIN

A. For time
{
800m run
10 Power Clean + Push Jerk 135# (Rx was 185)
}
time: 4:30

B. 5 rounds for time
{
200m run
3 Squat Clean 135# (Rx was 5 at 185)
1 round Cindy
{
5 pullup
10 pushup
15 Air Squat
}
}
time: 12:10

Accessory

C. 3 rounds, not for time
{
8 bench press (95, 115, 115)
4 weighted Chinup 26#
5/side weighted situp
}

2018-09-06 WOD

Active recovery day, but decided to pick out a benchmark wod and try to push myself a bit

WARM
4x250m row
std warmup in between

MAIN

A. "Nasty Girls" - 3 rft
{
50 Air Squat
7 MU
10 Hang Power Clean 135#
}
time: 13:05 (PR. Almost 1:30 improvement)

B: 3 rounds, not for time
{
3 chinups
1/arm One Arm Chinup (assisted)
}

2018-09-05 WOD

WARM
std warmup
snatch drills

MAIN

A. 10 Min EMOM
{
Snatch
Snatch Balance
}
3x45, 3x65, 2x75, 2x85

B. 4 min AMRAP, 2 min rest, 3 times, as follows:

4 min AMRAP
{
8 OH Squat 75#
24 DU
}
4 rounds, 1 rep

2 min rest

4 min AMRAP
{
6 OH Squat 85#
20 DU
}
4 rounds, 1 rep

2 min rest

4 min AMRAP
{
4 OH Squat 90#
16 DU
}
4 rounds, 2 reps
}
I added:

C. 3 rounds, not for time
{
1 strict MU
15s HSHold
3 HS Pike lower/raise
10 weighted GHD situp 25#
10 weighted GHD back extension 25"
}

2018-09-04 WOD

WARM
std warmup
200m run

MAIN

A. 10 min emom
{
Odd: 7 HSPU (Rx was 12)
Even: 10 T2B (Rx was 12)
}

B. 5 rounds. Each as 1:15 of work, on 4 min mark (rest remainder)
{
5 Deadlift 225# (Rx was 275)
20m Farmer Carry 2x56#
AirDyne for cals remainder of 1:15 (about 45s)
}
21, 20, 20, 19, 20

C. 3 rounds, not for time
{
12 banded face pulls
3 Frogstand-to-headstand
1 min squat hold
}

2018-09-02 Travel Workout

A. Several miles of hiking, one of them with a pretty serious climb. Didn't track details

2018-09-01 WOD

Whew! What a grind!

WARM
std warmup

MAIN

A. 10 min emom
{
1 push jerk
1 split jerk
{
2x95, 3x115, 4x135, 1x155

B. With partner for time:
{
100 S2OH (Push jerk) 115# (Rx was 135). Did 10x5 each
400m run
100 GHD Situp or T2B (I did 2x10 T2B, 3x10 GHD situp)
400m run
100 Squat cleans #115 (50x1, trading off 1 rep each)

400m run
100 HSPU (I think I did about 35, partner did about 65

400m run
}
time: 44:07