2018-11-18 Sunday Run & Yoga

A. Run 9.01km; 43:35; 4:57 pace

(later)

B. 1 hr yoga class

2018-11-17 WOD

WARM

std warmup
3x250m row
Snatch drills

MAIN

A. EMOM 8
{
Hang Snatch
Snatch
}
1x45, 2x65, 3x75, 2x85, 1x95

B. With partner, for time
{
100 alternating wallball (50 each)
2 min L-sit (while partner runs 200m)
100 KBS 53# (50 each)
200m run (while partnerr holds 2 min L-sit
100 T2B (50 each)
2 min L-sit (while partner runs 200m)

100 Devils Press 2x25# (Rx was 35#)

2 laps around the building - dball front carry 70# (Rx was 100) - trading w partner

}

time: 33:30

 

2018-11-16 WOD

WARM

std warmup
750m row
thruster/squat warmup

MAIN

A. Benchpress 3x6 ~70%
warm: 6x45, 6x95
main: 3x6 @ 135#

B. (superset w above) 3x15 banded face pulls

C. 14 min AMRAP
{
5 thruster 95#
10 back squat 95#
14 alternating barbell lunges 95#
30 cal treadmill run

5 MU
15 GHD situp (MU/GHD were Rx+ for pushup/pullup/situp)
30 cal treadmill run

}

2 full rounds + 5 thrusters + 10 squats + 2 lunges

2018-11-15 WOD

WARM
800m run (on tread)
std warmup

MAIN

A. "TJ"
{
10 Benchpress 185# (I scaled to 135#, 5 reps (less later))
10 strict pullups (I scaled to kipping, 5 at first, then more later)
Max reps UB thrusters 135# (I scaled to 95#)
}
repeat till you hit 100 thrusters.

Time: 31;40

OMG. One of the hardest wods I've ever done despite scaling EVERYTHING

Thrusters were 12,9,12,11,11,11,10,9,8,6
9 sets of bench/pullups (because I mistakenly started on thrusters), and they started 5+5, but then 4+6, then 3+7 whole way through
So, 100 thrsuters at 95#, 30 benchpress reps, 60 pullups
So brutal.

2018-11-14 WOD

Back to the box!

WARM
std warmup
OHSquat warmup

MAIN

A. 10 min emom
{
3 OH Squat
}
1x45, 1x55, 1x65, 2x75, 2x85, 2x95, 1x105

B. 7 rounds for time
{
5 Deadlift 185#
10 burpee bar jump
20 DU
}
11 min even, not bad considering I was coughing up a lung through the whole thing (cold remnants)

I added

C.
 3 rounds, not for time
{
1 strict MU
1 HSHold 20s
}

2018-11-12 Travel Workout

Quick one as I was pressed for time but already missed previous day.

A. 5 rounds
{
20 pushups
20 situps
20 air squats
}

2018-11-10 Travel workout

WARM
std warmup

MAIN

A. 10,8,7...4 (45 reps) of
{
Strict HSPU
DB Benchpress 2x40#
Pistol
leg raises
DB Snatch 35#
DB Curl 2x30#
}