2019-01-28 WOD

WARM
std warmup
snatch drills

MAIN

A. 10 min EMOM
{
1-5:
{
1 High-hang snath
2 OH Squat
}
6-10:
1 Snatch
}
1-5: 4x45, 1x65,
6-10: 1x65, 2x75, 2x95

B. 3 rounds, each for time (Rx was 5, but had to leave early for an early meeting
{
5 Power Snatch 75# (Rx 115)
8 Bar facing burpees
15 cal AirDyne
}
1:42, 1:40, 1:35

2019-01-27 Yoga

Skipped the Sunday run, but did make it to yoga class

A. 1hr yoga class

2019-01-26 WOD

WARM
std warmup
500m row

MAIN

A. Activation. 3 rounds, not for time
{
3 box jump (30", 34", 38")
30 DU
1 legless rope climb 12'
}

B. 5 round for time, 12 min cap
{
200m run
15 pullups
8 HSPU (Rx was 10)
4 Deadlift 185# (Rx was 5 reps, 60% - this was about 50%)
}
4 rounds even at time cap

6 min rest

C. 5 round for time, 12 min cap
{
30 cal AirDyne
20 KBS 53#
10 Goblet Squat 53#
}
3 rounds plus 24 cal

2019-01-25 WOD

WARM
std warmup
3x5 tempo pushups
20 wallball passes

MAIN

A. Benchpress 5-5-5-3-3
warm: 5x45, 5x95,
main: 5x135, 5x135, 4x155, 3x155, 1x165

B. Superset w above - weighted dips
4x3 @ 36#


C. 15 min AMRAP
{
35 cal AirDyne
30 T2B
25 wallball 20#
20 DB snatch 50#
15 BarMU
}
1 round + 26cal bike

2019-01-24 WOD

WARM
std warmup
750m row (in 3 sets)

MAIN

A. Work to a heavy CJ
5x45, 3x75, 3x95, 3x135, 2x155, 2x165, 3x175 (powerclean, and failed the jerk on all 3)

B. (superset w above) HSHold
6x10s

C. Strict BarMU practice
3 pullups
3 C2B pullups (slow)
2 Strict barMU (sloppy)

D. Strict MU
1, 2ub, 3ub

2019-01-23 WOD

WARM
std warmup

MAIN

A. Front Squat 5-5-5-3-3 starting at ~60%
5x95, 5x135, 5x155, 3x185, 1x205 (was a little too heavy)

B. 5 rounds for time. 22min cap
{
500m row
2 rounds of "Cindy"
{
5 pullups
10 pushups
15 air squats
}
1x 12' legless rope climb (Rx was just regular rope climb)
}
23:00 (went over a bit but wanted to finish

2019-01-22 WOD

WARM
std warmup
750m row

MAIN

A. 3 rounds for activation (for part B)
{
5 wallball 25#
15 DU
1 MU
}

B. CF Open 12.4, 13.3. 12 min AMRAP
{
150 wallball 20#
90 DU
30 MU
}
Goal was to get the wallball done in 9 min, DU's done by 10:30. I was roughly on time, but if I was judged, probably a couple wallballs would have been no reps. Then got 9 MU
249 reps. PR.

//In 2012, I got 79 reps. In 2013 I did it twice, getting 144 then 174. In 2013, 249 reps would have put me ~15th percentile for men overall on that event, and 5th percentile for men 40-44(!), 3rd percentile for men 45-49(!!), and 1st percentile for men 50-54(!!!) and would have been 14th worldwide out of 1400 spots. Alas, the field has improved and that would NOT be the case this year. Plus, as I said above, probably knock a few reps off if judged.

C. 3x5 OH Press 75#

D. 3 HSHold ~10s