2019-04-16 WOD

WARM
std warmup
800m run (Tread)

MAIN

A. BarMU skills practice (10 min)
did a bunch of singles and doubles, focused on form, (no chicken wing)

B. AMRAP 12
{
4 strict pullups
4 DB push press 2x35#
8 pushup
8 DB bent over rows
12 Air Squat
12 Medball Situp 14#
}
2 min/round, did 6 rounds in 12:04

2019-04-15 WOD

WARM
std warmup
deadlift drills

MAIN

A. 3x3 Deadlift at 85% (I just built to a heavy triple as I've been off cycle)
10x95, 8x135, 6x185, 3x225, 3x255, 3x275

B. 4 rounds for time
{
400m run
100m KB front rack carry 2x36# (Rx was 2x53#)
50 DU
}
time: 14:35

I added

C. HSHold x3 @ 10s

2019-04-14 Yoga

Yoga class cancelled so Alisa and I just did our own thing (kinda cut it short though)

A. 30 min yoga

2019-04-13 WOD

Took Tom w me again to saturday's workout
/
WARM
2 mile airdyne
std warmup

MAIN

All parts partner workouts, trading off as needed

A. 8 min AMRAP
{
10 pushpress 75# (5 each)
20 OH squat (I did 7/round) 75#
200m run
}
4 rounds

B. 8 min AMRAP
{
6 rope climbs (I did 3 legless just to 10')
4 Devils press (me) + 5 burpees (partner)
12 syncro situps
}
3 rounds + rope climbs and devils press of 4th round

C. 8 min AMRAP
{
30 wallball (15 each) 20#
40 KBS (20 each) 53#
50 cal Airdyne (I did 30)
}
1 round + wallballs and KB of second round

2019-04-12 WOD

WARM
std warmup
200m run
clean drills

MAIN

A. 4x5 push press, increasing weight
5x65, 5x75, 5x85, 5x95

B. for time
{
800m run buy-in

4 rounds
{
5 power cleans 135# (Rx was 155#)
3 front squat 135# (Rx was 5 at 155#)
3 strict MU (Rx was 5, not strict
}

800m run cash out
}

time: 16:05

2019-04-11 WOD

Active recovery day, plus B-DAY MUSCLE-UPS!
WARM
std warmup
700m row

MAIN

A. Work to a moderate CJ
5x45, 3x75, 3x95, 3x115, 2x135, 2x155

B. (superset w above) HSHold
5x10s

C. B-Day muscle-ups - 50 for time
15: 4:24
30: 10:44 (slower than my PR but was pacing for 50
50: 24:15 (>10min faster than last year)

2019-04-10 WOD

WARM
400m run (tread)
std warmup
deadlift warmup

MAIN

A. 3x5 deadlift ~75%
warm: 5x95, 5x135, 5x185
main: 5x225, 5x225, 5x245

B. For time:
{
30 deadlift 185# (Rx was 225)
60 pushups
90 cal row
}
time: 10:33

C. 3x3 strict C2B pullups