2018-11-25 Sunday Run & Yoga

A. Run 7.79km; ~38min; ~4:53 pace (phone died partway through)

Later

B. 1hr yoga class

2018-11-24 WOD

WARM
std warmup
1000m row (4x250 between other movements)

MAIN

A. 6 min AMRAP of chipper in (C.) below
{
1000m row
50 DU
40 KBS 56#
6 Box Jump 24"
}

5 min rest

B. 8 min AMRAP of chipper in (C.) below
{
1000m row
50 DU
40 KBS 56#
30 Box Jump 24"
8 T2B
}

5 min rest

C. For time:
{
1000m row
50 DU
40 KBS 56#
30 Box Jump 24"
20 T2B
10 MU
}

time: 13:34

I added:

D. HSHold

4x10s

2018-11-23 WOD

WARM
std warmup
40 wallball passes

MAIN

A. 5x3 back squat at 50-60%
warm: 10x45, 8x95, 6x135
main: 5x3 @ 155 (56%)

B. 1x20 back squat - AHAP for 2reps
1x20 @ 135#

C. 5 sets, each for 2 min, w 2 min rest b/t
{
40m dball carry 100#
12 DB Snatch 35# (Rx was 50#)
Burpee bar jump for remainder of 2 min, AMRAP
}
Score is number of burpees:
12, 14, 13, 12, 14


I added:

D. 4 rounds, not for time
{
1 HSHold ~10s
1 Slow strict MU ~10-12s
1/side One Arm Chinup (assisted) w slow-ish negative
}

2018-11-22 Thanksgiving WOD!

As usual, a big one for the holidays, and this time Alisa came with me.

WARM
std warmup

MAIN

Teams of 4. Rotate through as a team for both parts A and B

A. 25 min cap, goal of 300 cals on bike as goal, but we just kept going and finished out the 25 min
{
P1: Airdyne for cals (we 3 got 340 total)
P2: 2 rounds of
{
10 KBS 53#
10 Goblet Squat 53#
5 burpees
} <-- pace setter
P3: Rest
P4: Run 400m
}
got about 4 full rounds

5 min rest

B. 25 min cap, goal of 300 cals on bike as goal, but we just kept going and finished out the 25 min
{
P1: Row for distance (We got 4500m total)
P2: 2 rounds of
{
5 DBall Clean 100#
5 pullups
5 medball pushups
} <-- pace setter
P3: Rest
P4: Run 400m
}
got
3 rounds + 2 DBall cleans

2018-11-21 WOD & Yoga

WARM
std warmup
clean & jerk drills

MAIN

A. EMOM 10
{
Power Clean
Front Squat
Split Jerk
}
3x95, 3x115, 3x135, 1x155

B. For reps:
{
3 min AMRAP
{
6 Hang Power Clean 135#
6 HSPU (Rx was 8 reps)
8 box jump 24"
}
2 rounds + 3 cleans (43 reps)
3 min rest

3 min AMRAP
{
4 Hang Power Clean 135#
6 HSPU (Rx was 8 reps)
8 box jump 24"
}
2 rounds + 2 cleans (38 reps)
3 min rest

3 min AMRAP
{
2 Hang Power Clean 175# (Rx was 185)
6 HSPU (Rx was 8 reps)
8 box jump 24"
}
2 rounds + 1 cleans (33reps)
}

I added:

C. BarMU practice
{
3 strict pullup
1 BarMU
2 Strict BarMU
}

That evening:

D. 1hr yoga class w Alisa

2018-11-20 WOD

WARM
std warmup

MAIN

A. 5x3 deadlift at ~60%
{
warm: 5x95, 5x135,
main: 3x185, 3x185, 3x185, 3x225, 3x225
}

B. For time:
100 DU buy in (did 85 ub. doh!)
3 rounds of:
{
400m run
10 deadlift 185 (Rx was 225)
}
100 DU cash out

I added:

C. 2 rounds, not for time
{
5 Reverse DB fly 2x25#
4 DB Ext Rotation 15#
3 Weighted Chinup 36#
2 Weighted MU 15#
1 HS Hold
}

2018-11-19 WOD

WARM
std warmup
1500m row (intermittent between other warmup drills)
press warmup

MAIN

A. 10 min emom
{
(1 power clean)
1 strict press
2 push press
3 push jerk
}
3x75, 5x85, 1x95

B. 5 rounds for time
{
4 BarMU (Rx was 5)
10 DB step-ups w 2x35# (rx was 50#)
30 cal run (treadmill)
}
13:49

I added

C. 4 rounds, not for time
{
1 Tuck Front Lever ~5s
1 HSHold ~10s
}