2019-01-07 WOD

WARM
std warmup (I missed most of it)
400m run

MAIN

A. January Challenge - 25 Wall walks for time
5:48.
Previously we'd don 20 for time, and my PR was 4:35. Today I did 20 in 4:30, so... PR!

B. 20 min EMOM - rotate each station on the minute
{
1: 15 cal row
2: 6 HSPU (Rx was 10)
3: 10 box jump 24"
4: 35 DU
}

I added:

C. 3 rounds, not for time
{
10 banded lat pulldowns (front lever pulls)
10 banded face pulls
20 GHD back extension
}

2019-01-06 Yoga

Skipped the Sunday run but went to yoga class

A. 1hr yoga class

2019-01-05 WOD

Partner WOD. Brought Alisa w me

WARM
std warmup
40 wallball passes
1k row

MAIN

A. 14 min AMRAP - swapping w partner
{
P1: 400m run
P2: AMRAP of
{
7 KB Deadlift 53#
7 burpee
7 T2B (was the Rx+ option)
}
}
finished 4 runs + 5 rounds

B. 14 min AMRAP - swapping w partner
{
P1: 25 cal airdyne
P2: AMRAP of
{
7 G2OH w plate 45#
7 russian twist w plate 25#
7 Goblet squat w plate 45#
}
}
finished 4 rounds on bike + 6 rounds

2019-01-04 WOD

WARM
std warmup
1100m row

MAIN

A. 10 min EMOM
{
5 ring dips
5 strict pullups
}
Did 5+5, 4+4, then 4+3 for 8 rounds

B. 10, 9, 8... 1 of
{
Benchpress 135#
Power Clean 135#
}
time: 19:30 (had to break up bench for the 9's-7's

I added:

C. 3 rounds, not for time
{
2 One Arm Chinup per side (assisted)
1 HSHold 10s
}

2019-01-03 WOD

active recovery day

WARM
std warmup
1k row

MAIN

A. Work to a heavy CJ
8x45, 5x75, 5x95, 3x115, 2x155, 1x175 (clean only, failed jerk), 1x165 (failed jerk again)

B. (superset w above) HSHold working on balance
6x1 ~10s

C. 3 rounds, not for time
{
2 Tuck Front Lever
10 GHD situp
}

2019-01-02 WOD

WARM
std warmup
snatch drills

MAIN

A. 10 min EMOM
{
1-5: 1 High snatch, 1 SnatchBalance - (2 sets 25#, 3 sets 45#)
5-10: 1 Snatch (1 set 45#, 4 sets 75#)
}

B. 3 rounds for time
{
4 MU (Rx was 5)
5 Snatch 75# (Rx was 10 @ 115)
20 box jump 24"
}
time: 12:33

I added

C. 3 rounds, not for time
{
2 Strict MU at tempo (1s pull, 0s transition, 1s dip push, 0s at top, 2s dip negative, 0s transition, 2s pullup negative)
3 box jump 34"
}

2019-01-01 New Years WOD

Groups of 4. Alisa joined us, and we partnered with another regular and another newbie, so 2 people scaled.

WARM
std warmup


MAIN

A. 25 min partner work, for cals (i), rotating based on pacekeeper:
{
i. AirDyne for cals - Aiming for total of 300(men) or 225 (women) - we hit 285 as a MMFF team.
ii. 25 KBS 35# - 20 KB SDHP 35# - 15 Goblet squat 35# - this is the pace keeper
iii. Rest
iv. Run 400m - aiming to hit 5 miles as a group - So 5 runs of 400m each over A & B..
}
3 full rounds each

B. 25 min partner work, for cals (i), rotating based on pacekeeper:
{
i. Row for meters - Aiming for total of 4500 total (probably hit it, but rower reset at one point)
ii. 20 Wallball 20# - 15 ball slams 20# - 10 medball situps-  this is the pace keeper
iii. Rest
iv. Run 400m - aiming to hit 5 miles as a group - So 5 runs of 400m each over A & B..
}
2 full rounds each, then run was done, then remaining 1.5 rounds with 2 people resting