2018-09-15 WOD

WARM

std warmup

400m treadmill 

2x

{

10 DB push press 26#

10 KBS 36#

10 pushups

10 RDL deadlift 26#

}

MAIN

A, B, both partner workouts - 1 rests whil other rests

A. 12 min AMRAP

400m run buy-in

{

10 HSPU

15 cal row

}

4 rounds + 10 HSPU + 1 cal

4 min rest

B. 12 min AMRAP

400m run buy-in

{

5 Deadlift 225# (Rx was 7x285)

15 cal AirDyne

}

4 rounds + 1 DL

I added:

C. 3 rounds, not for time

{

1 slow 10-15s MU

3 tuck front lever raise

}

[Later in day]

D. 3.5 mile mountain bike w a pretty beefy climb (500ft downhill, 500ft up in the last 1.1 miles

2018-09-14 WOD

WARM
std warmup
40 wallball passes
benchpress 10x45, 6x95, 2x135

MAIN

A. 10 min emom
{
Odd: Benchpress 5x135#
Even: 5 weighted chinups 16#
}

B. 15 min AMRAP
{
15 Russian KBS 53#
10 burpee box jump 30" (Rx was 24")
3 BarMU (Rx was 5)
}
5 rounds + 25 reps

2018-09-13 WOD

Active recovery day, but decided to challenge myself a bit. Variant of what I saw the coaches doing yesterday.

WARM
std warmup
500m row

MAIN

A. 10 rounds for time
{
row 1000, 900, 800....100 meters (5500 total over ten rounds)
3 Strict HSPU
3 MU (5 sets were 3 unbroken, 3 sets were 2+1, 2 sets were 3 singles)
}
time: 39:00

2018-09-12 WOD

WARM
1000m row
std warmup
40 cal AirDyne
clean drills

MAIN

A. 10 min emom
{
odd: 30 sec L-Sit on Rings (I did w tucked knees, but on rings vs box)
even: Power Clean + Hang (Squat) Clean
}
cleans: 95,115,135,155,165

B. 12 min emom (Rx was 20 (5 rounds) but I had a hard stop, time-wise, so did 3 rounds)
{
min 1: 50 DU (did all unbroken)
min 2: 15 GHD Situps

min 3: 10 DB Snatch (Rx was 16. I did 5/side) 50#

min 4: 20 pushups

}

2018-09-11 WOD

WARM
std warmup

MAIN

A. 8 min AMRAP
{
1 rope climb 12'
8 ring dips
}

B. 5 rounds, each 1:00 work, 3:00 rest
{
8 Push jerk 95" (Rx was 135)
6 burpees (Rx was 8)
remander of minute: Airdyne for cals:
}
7,8,9,10,12

I added

C. Light snatch practice
2x5x45#, 3x65, 2x85

D. 3 rounds, not for time
{
1 dragon flag negative
1 Tuck Front Lever
}

2018-09-10 WOD

WARM
std warmup
back squat warmup: 10x45, 5x135, 2x185

MAIN

A. 10 min emom
{
Odd: 3 BackSquat 185#
Even: 30s HSHold
}

B. 15 min AMRAP
{
400m run
20 wallball 20# (all UB)
15 pullups
10 T2B
}
3 rounds + 1 run: 15:15

I added:

C. 3 rounds, not for time
{
3 weighted pullups 16#
3 weighted dips 16#
5 GHD Back Extensions w 5s hold at top
}

2018-09-09 Sunday Run

A. Run 11.65 km; 56:37; 4:52 pace