2018-12-02 Sunday Run

Run in the morning (shorter than usual due to being MESSED UP from all those squats yesterday). Yoga in the evening (edit: at least that was the plan, but we went, and yoga was cancelled)

A. Run 5.62km, 26:02, 4:38 pace

(Later)

B. 1hr yoga

2018-12-01 Wishing on a WoD

First year I've been able to do the Make-a-wish fundraiser for a while

WARM
std warmup
500m row
few of each movement below.

MAIN

A. Wishing on a Wod: 30 min amrap
{
5 pushup
10 situp
15 AirSquat
}
38 rounds: 190 pushups, 380 situps, 570 airsquats

I added

B. BarMU practice
{
5 strict pullup
2 BarMU
2 StrictBarMU (sloppy though)

2018-11-30 WOD

WARM
std warmup
40 wallball passes

MAIN

A. Benchpress 3x5 at 60%-ish,
warm: 10x45#, 8x95#
main: 3x5 at 135#, dead stop on each rep

B. 14 min AMRAP
{
21 wallball 20#
15 KBS 53#
9 Burpee box jump 24"
6 Ring dip
}
4 rounds even

accessory

C. 3 rounds, not for time
{
unbroken:
{
3 weighted strict pullups 15#
3 strict pullups
3 kipping pullups
}
unbroken:
{
3 weighted strict dips 15#
3 strict dips
}

}

2018-11-29 WOD

//make for yesterday, but did a modded version and added some stuff

WARM
std warmup
250m row
warmup of movements below
3 Cleans each @ 45, 95, 115

MAIN

A. 15 AMRAP (but went over and rounded out 4 rounds)
{
3 Cleans 135#
4 MU (2 kipping UB, 1 strict, 1 kipping)
5 HSPU (kipping)
15 cal row
}
4 full rounds, 15:52

B. 3 rounds, not for time
{
2 Tuck Front Lever ~5s
1 Tuck Back Lever ~5s
}

2018-11-28 Yoga

Was travelling during the day, went to evening Yoga w Alisa.

A. 1hr yoga class

2018-11-27 WOD

(Had to cut it short to make a flight out for work)

WARM
std warmup
1200m row
snatch drills

MAIN

A. 5 rounds for time (was an emom, but rushed to get it done)
{
10 GHD situps
2 Hang power snatch 75#
1 OH Squat 75#
}

2018-11-26 WOD

WARM
std warmup
250m row
deadlift drills

MAIN

A. 3x3 Deadlift at 75%
warm: 10x45, 8x95, 6x135, 4x185, 3x225
main: 3x3 @ 275 (73%)

B. 5 rounds for time
{
50m OH Plate Carry 45#
10 T2B
50m farmer carry 2x53#
3 HS Plate walk (Rx was 10m HS Walk)
}
time: 14:53

I added:

C. 5 rounds, not for time
{
4 strict ring dips
5 strict pullups
}