2019-05-22 WOD

WARM
std warmup

MAIN

A. 10 min EMOM. Pick weight ~60% of front squat max (225 * .6 = 135)
{
Even: 5 Back Squat
Odd: 3 Cleans (last round I upped to 145#)
}

B. 5 rounds for time (really should have been 4, as we capped at 20 min)
{
500m row
15 pullup
10 box jumps 24"
3 push jerk 135# (Rx was 5 reps)
}
Finished 4 rounds at 19:30

C. 1 strict MU, just for fun

2019-05-21 WOD

WARM
250m row
std warmup

MAIN

A. 3 rounds, not for time
{
30s HSHold
1 legless rope climb 12'
30 DU
}

B. 10 min AMRAP
{
15 cal airdyne
12 T2B
6 burpee bar MU
}
3 rounds minus 4 reps

C. 30 man-makers (for someone's b-day)
2x20#
}

2019-05-20 WOD

WARM
400m run (tread)
std wamup
snatch drills
deadlift drills

MAIN

A. Deadlift 4-2-4-2-4-2 (4's at 60%, 2's increasing from 70% - I went a bit lighter because just getting over a cold
warm: 5x45, 5x95, 5x135
main:
4x165, 2x195
4x165, 2x225,
4x165, 2x255

B. 4 rounds for time (Rx was 10+10 each round, and heavier, but I scaled)
{
400m run
9 Power Snatch 45#
9 OH Squat 45#
400m run
8 Power Snatch 65#
8 OH Squat 65#

400m run
7 Power Snatch 75#
7 OH Squat 75#

400m run
6 Power Snatch 95#
6 OH Squat 95#

}

time: 15:02

I added:

C. MU practice

1, 2 StrictMU

2019-05-19 Sunday Yoga

Feeling under the weather, so skipped the run, but did make afternoon yoga class

A. 1hr yoga class

2019-05-15 WOD

WARM
std warmup
500m row

MAIN

A. 4 rounds, each for time
{
5 Deadlift 185 (Rx was 255)
7 ring dips (Rx was non-ring)
12 cal Airdyne (Rx was 15)
}
0:47, 0:49, 0:53, 0:56

B. AMRAP 10 - "Cindy"
{
5 pullup
10 pushup
15 Air squat
}
managed 10 rounds - stuck to pace of 1/minute

2019-05-13 WOD

WARM
std warmup

2 rounds
{
20 SU
3 Alternating DBSnatch 35#
20 SU
3 DB PushPress/side 35#
}

MAIN

A. Front Squat 3x5 @ ~60%
{
warm: 5x45, 5x95,
main: 5x135, 5x165, 5x185
}

B. 12 min AMRAP
{
20 DU
10 alternating DBSnatch 50#
20 DU
10 DB PushPress/side 50#
}
6 rounds even

Accessory

C. 3 rounds, not for time
{
5 ring dips
5 strict C2B pullups
}

D. 2 StrictMU

2019-05-12 Sunday Run

A. Run 5.0km; 20:59; 4:12 pace

That's a PR, and first sub-21 time. Runkeeper came in at 21:11, but I took 10s from hitting start to get going, and 2 to hit stop on the app.