2019-05-11 WOD

Saturday partner wod, Tom came w me again.

WARM
std warmup
several of movements below
1000m row

Tabata Bottom-to-bottom AirSquats

MAIN

A. 10 min EMOM
{
odd: 5 back squat 135# (Tom did 45#)
even: 10 box jumps 24"
}

B. 22 min AMRAP - w partner, trade off as needed, one rests while one works
{
22 HSPU (I did 11, and Tom did 11 seated DBPress)
22 Power Cleans 155# (I did 6,5, tom did 6,5 at 35#)
22 T2B (I did 6,5, tom did 6,5 knee raises)
22 burpees - partner holds d-ball while other burpees. (11 each, Tom held 30# dBall, I did 100#)
200m run
}
3 full rounds minus the 3rd run

2019-05-10 WOD

WARM
1k row
std warmup

MAIN

A. Activation - 3 rounds, not for time
{
10 T2B
1 legless rope climb 12'
40 DU
}

B. 12 min AMRAP
{
9 burpees
15 medball situp 20#
21 wallball 20#
27 DU
}
3 rounds + 9 burpees + 4 situps = 229 reps

C. With partner, for time
1 partner does 200m run
other partner does Air Squats, then swap
go until hitting 300 squats
(we went over by mistake, 320 reps of which I did 200, and 4 runs

2019-05-09 WOD

Active recovery day. Quick workout as I had to head to airport.

WARM
quick warmup

MAIN

A. Row 1k
4:04

B. Work to a heavy CJ
5x45, 4x75, 3x115, 3x135, 2x155, 1x175, 2x185 (failed)

C. HSHold (superset w above)
6x10s

2019-05-08 WOD

WARM
std warmup
200m run
snatch drills

MAIN

A. activation - 3 round for time
{
10 hollow rocks
5 pullup
5 pushup
3 snatch 45#
}

B. For time: 1,2,3,4,5,6,7,8,9,10. 20 min cap
{
Snatch 75# (Rx was 115#)
Muscle up (Rx was C2B pullup - this was Rx+ variant)
}
I got through the 7's and 5 reps each of the 8's. So 33 reps of each

2019-05-07 WOD

WARM
std warmup

MAIN

A. 3x5/side Single-leg KB deadlift
53, 70, 70

B. For time, 30 min cap
{
100 KBS 53# (Rx was 70#)
100 lunges
50 DB deadlift 2x50#
50 goblet Squat 53# (Rx was 70#)
100 pullups (20x5)
100 dips (I got 20 of these done by the time cap)
}
30 min

2019-05-06 WOD

WARM
std warmup
treadmill ~600m
clean drills

MAIN

A. 3x3 OHPress ~70%
warm: 5x45, 5x75,
main: 3x95, 3x115, 3x125

(warmup for B)
2 rounds
{
3 power cleans 115#, 135#
3 burpees
6 cal Airdyne
}

B. 4 sets, each for time, on 4 min mark (~3min rest)
{
3 Power cleans 135# touch'n'go
6 burpees
15 cal AirDyne
}
0:53, 0:56, 1:02, 1:02

I added

C. Strict MU practice
1,2

2019-05-03 WOD

WARM

Std warmup
several of each of movements below

MAIN

A. Deadlift 5x3 @ 60% (225)
warm: 5x95, 5x135
main: 3x185, 3x215, 3x225, 3x225, 3x245

B. Partner workout. 2 rounds for time, trade off as needed, 20 min cap. Run as cash-ou
{
50 HSPU (25 each on 1st round - I did 22 on second round)
40 KBS 53# (2x10 each, Rx was 70#)
30 Power CJ 115# (5x3 each)
20 cal row - Partner holds bar in front rack (10cal each)
}
Completed 2 rounds in 20:38
Did 400m run (Rx was 800, but had to get to work)