2019-01-14 WOD

WARM
6 min Airdyne
std warmup
snatch drills

MAIN

A. 10 min EMOM
{
High Hang Snatch
Hang Snatch
}
4x45, 4x65, 2x75

B. 13 min AMRAP
{
200m run
12 DB Snatch (alternating) 50#
8 Burpee bar jump
}
4 rounds + run + 10 snatches

I added

C. 3 rounds, not for time
{
6/side  one arm DB situp 16#
6 strict chinup
1 HSHold ~10s
1 Strict MU
}

2019-01-13 Sunday yoga & parkour

Skipped the sunday run, did a couple other things

A. 45 min parkour - Took Matthew to the ninja warrior gym and just played around. bouldering on the rock wall, few attempts at warped wall, various hanging obstacles....

B. 1hr yoga - went w Alisa to yoga class in the evening

2019-01-12 WOD

WARM
std warmup
1000m row
lunge and thruster warmup

MAIN

A. 4 rounds
{
5 benchpress 135#
5 strict pullups
}

B. For time
{
15-12-9
{
lungsters (2 back-step lunge, and 1 thruster)
D-ball over 70#
}
wait 3 min
{
9-12-15
{
lungsters (2 back-step lunge, and 1 thruster)
D-ball clean 70#
}

time:26:30

I added:

C. 3 rounds, not for time

{

1 strict MU

1 HSHold

}

2019-01-11 WOD

WARM
std warmup
1000m row
Pushpress & split jerk drills


MAIN

A. EMOM 10
{
2 Pushpress
1 Split Jerk
}
3x95, 3x115, 3x125, 1x135


B. AMRAP 14
{
15 cal row
6 strict HSPU (Rx was 7 non-strict, Rx+ was 7 strict)
15 cal Airdyne
6 MU (Rx was 7 C2B pullup, Rx+ was 7 MU)
100 m run (I forgot to do this on the first round!
}
3 full rounds minus 2 runs

I added

C. 3 rounds, not for time
{
6 DB incline bench 2x35#
10 GHD situp
}

2019-01-10 WOD

Active recovery day

WARM
quick warmup (got there super late)

MAIN

A. 500m row

B. Work to a moderate CJ (full clean, push jerk
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165 (failed jerk)

C. Superset w above
5s HSHold (6 total)

D. 3 rounds, not for time
{
3 banded (assisted) front lever pull
2 tuck back lever
}

E. 3 strictMU

2019-01-09 WOD

WARM
std warmup
snatch drills

MAIN

A. 3x5 OHSquat w 2s pause at bottom
5x45, 5x65, 5x75

B. For time, 14 min cap
{
25, 15, 10 (was 30,20,10) of
{
Power Snatch 75#
DU
}
then
30, 10 (was 30,20,10)
{
Thruster 75#
T2B
}
}
Just got through the above (scaled as noted) w 5s before time cap

I added:

C. 3 Rounds, not for time
{
3 strict pullups at tempo 31x1
3 ring dips at tempo 31x1
3 pistols/side
}

2019-01-08 WOD

WARM
std warmup
clean drills

MAIN

A. 10 min EMOM - PowerCleans: 5,5,5,3,3,1,1,5,5,5 - increasing weight from 50%, then back down to 60-70% for the last 5's.
5x75, 5x95, 5x115, 3x135, 3x155, 1x165, 1x175, 3x5x155

B. 12 min AMRAP - starting w 2 reps of each, increasing +2/round
{
Deadlift 185# (Rx was 225)
Wallball 20#
}
2,4,6,8,10,12,14 and 16 deadlift + 1 wallball = 129 reps

I added:

C. Weighted Strict MU, increasing
2xbw, 1x10, 1x15, 1x20, 1x25, 1x30, 1x35(failed)
tied my PR - *almost* got the 35

D. 2 HSHold x 10s