2019-01-21 WOD

WARM
std warmup
500m AirDyne
750m row

MAIN

A. 20 min EMOM
{
Even: 12 cal row (Rx was 15)
Odd: 5 C2B pullups + 5 T2B (first 10 min, then went 4+4. Rx was 6+6)
}

B. For time:
{
50 burpee buy-in
3 rounds
{
20 alternating jump lunges
25 situp
30 DU
}
}
time: 7:50

I added

C. 3 rounds, not for time
{
1 slow strictMU
1 min squat hold w 25# plate
}

2019-01-20 Sunday Run

First (almost) 10k in a while.

A. Run 9.2km; 44:33 ; 4:50 pace

2019-01-19 Downhill skiing

Gym closed for renos, but no matter, went skiing for the day.

2019-01-18 WOD

WARM
std warmup
clean drills

MAIN

A. 29 min AMRAP
{
1 Clean 135, 145, 155*
19 wallball 20# (Rx was 25#)
90s sprint on rower (avg'd about 25cal/round
}
I went to 30:50 and finished out 8 rounds
Rx on clean was 185, I did 3 rounds at 135, 3 at 145, 2 at 155

I added

B. 4 rounds, not for time
{
1 Strict MU (3rd, 4th rounds I did 2)
10 GHD situp
}

2019-01-17 WOD

active recovery day

WARM
std warmup
500m row
400m treadmill run

MAIN

A. Work to a heavy PowerClean+PushJerk
4x75, 4x95, 3x115, 3x135, 2x155, 2x165 (failed jerk on both)

B. HSHold (superset w above)
5-10s for balance - 6  rounds

C. 3 rounds, not for time
{
One Arm Chinup - 2/side - assisted (band)
Banded FrontLeverPull
TuckBackLever
}

2019-01-16 WOD

WARM
std warmup 500m row
light KB work

MAIN

A. 10 min emom - MU's 25% of UB max
{
2 strict MU
}

B. 15 min AMRAP
{
5 HSPU (did first set strict - kipping after that)
10 pullups
10 Thruster 95# (Rx was 15 reps)
20 cal AirDyne
}
4 rounds even, but took 15:15

2019-01-15 WOD

WARM
500m row
std warmup
snatch drills
2 sets KBS 26#

MAIN

A. Back Squat (3x5, 2x3)
warm: 5x45, 5x95
main: 5x135, 5x165, 5x185, 3x205, 3x225

B. 10 rounds for time
{
7/8 OH Squat 75# (Rx was 10 @ 95#. I alternated 7 or 8 reps for 75 total)
35 DU
}

I added

C. 3 rounds, not for time
{
2 Tuck Front Lever
1 HS Hold ~10s
}