2019-02-05 WOD

WARM
std warmup

MAIN

A. activation. 4 rounds, not for time
{
8 cal row
3 push press 45#
3 front squat 45#
3 thruster 45#
3 pullups (last 2 rounds, C2B)
}

3 thruster 75#
2 thruster 95#
1 thruster 100#


B. CF Open 12.5 (also 18.5)
{
3 thruster 100#
3 C2B pullups
6 thruster 100#
6 C2B pullups

+ 3reps of each per round

}
Got though 3,6,9,12's and then got 10 thrusters into the 15's. = 70 reps
12.5: 24 reps
12.5 re-do: 35 reps
2014 attempt: 60 reps
18.5: 81 reps
Today 70. Could probably hit 80 reps if I pushed harder. Not sure I could beat 81 by much though

I added

C. 5 rounds, not for time
{
1 strict MU
1 HSHold ~10s
10 GHD situp
}

2019-02-03 Sunday Run & Yoga

short run as I hadn't been pounding the pavement for a while, so took it easy a bit.

A. Run 6.06 km; 31:37; 5:13 pace (most of it at a pace of sub-5, but had to hop some fences at one point after a wrong turn :-/

later

B. 1hr yoga class

2019-02-02 WOD

WARM
std warmup
200m run
10 dball cleans 100#

MAIN

A. 10min EMOM
{
5 ring dip
4 dball clean 100# (Rx was 5)
}

B. 20 min AMRAP. partner work out
{
50 air squats (25 each - 15+10)
40 syncro situps (40 each)
30 devils press 2x35# (15 each)
400m run
}
2 full rounds + 50 air squats + 40 pushups + 12 devils press (6 each)

I added.

C. MU practice
2 strict MU
1 strict barmu

2019-02-01 WOD

WARM
std warmup
clean drills
500m row

MAIN

A. 24 min amrap
{
2 Cleans (start at 135 then build. I did 135, 135, 145, 155, 165
4 MU (did 2x2 for most sets, 4 UB for 1 set)
19 cal row
95 SU
}
4 rounds + 2 cleans + 2 MU

2019-01-31 WOD

WARM
std warmup
500m row

MAIN

A. Work to a heavy CJ (clean, push jerk)
5x45, 5x75, 4x95, 3x115, 3x135, 2x155, 1x165

B. HSHolds
7x ~10s

C. MU practice
3x strict MU

2019-01-30 WOD

WARM
std warmup
500m row
DB OH Squat 2x2x5 @ 26#

MAIN

A. 12 min emom
{
odd: 3 Front Squat
Even: 6 Back Squat
}
2x95, 2x115, 1x135, 1x115

B. For time: 21-15-9 of
{
T2B
DB Clean 2x50#
Row for cals
}
9:52 (I think? Or was it 7:52? dang should have written down)

I added

C. 3 rounds, not for time
{
8 Incline DB Bench 2x30#
8 DB Curl
1 HSHold ~10s
}

2019-01-29 WOD

WARM
std warmup

MAIN

A. Activation - 3 rounds, not for time
{
3 OH Press, 3 Push Press, 3 Push Jerk (45, 95, 95)
5 Deadlift 95#
3 box jumps 24"
}

B. CF Open 13.3. 10 min amrap
{
5 Push Jerk 115#
10 Deadlift 115#
15 box jumps 24"

}

6 rounds + 5 push jerks + 1 deadlift = 186 reps

In 2013 I did 190 reps, but stepups were allowed and I did box jumps, so calling this an improvement.

I added

C. 2 rounds, not for time

{
12 GHD situp

12 weighted GHD Back Extensions

}

D. 3 rounds, not for time

{

5 weighted jefferson curls 26#

3 slow strict pullups

}

E. 3 rounds, not for time

{

1 HSHold ~10s

1 strict MU

}