2020-01-08 WOD

WARM
500m row
std warmup

MAIN

A. 3x5 OH Press 41x1 tempo
warm: 5x45
main: 5x65#, 2x5x75#

B. Snatch drills - w 45# bar
5 snatch high pull
5 hang power snatch
5 OH Squats
5 sntach

C. 20 min EMOM
{
Even:
{
Power Snatch
2 OH Squat
Snatch
}
odd:
{
10 wallball 20#
3 burpees
}
}
weight for snatches: 3x45, 3x65, 3x75, 1x95

2020-01-07 WOD

WARM
std warmup
3 rowing sprints 15s

MAIN

A. 18 min, row 30s full effort every 3 min, for cals
11,12,13,14,14,14

B. 3 rounds for time
{
200m run
15 sumo deadlift high-pull 75# (Rx was 20 @ 95#)
10 box jumps 24"
}

I added

C. MU work
3 strict MU, working on form.

2020-01-06 WOD

WARM
std warmup
clean & deadlift drills

MAIN

A. 3x5 Deadlift @ 30-40% ORM, 42x1 tempo
warm: 5x45, 5x95
main: 3x5@135# (36%)

B. Work to a one rep Power Clean & Push Jerk
3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 2x175 (both times got clean but failed Jerk)

C. "Grace"
{
30 CJ 135# for time.
}
time: 4:35 (PR!)
did 5 sets of 6 reps w 20s between sets. Previous PR I did 6 sets of 5, so that's really where the time improvement came from (1 less break, 15s improvement)

I added

D. MU work
3 strict MU

2020-01-05 Sunday Run

Short run. Had a hard time getting my butt in gear. :-/

A. Run 4.5k, 22:19, 4:57 pace

2020-01-04 WOD

WARM
std warmup
200m run
3 min AirDyne

MAIN

A. 16 min emom
{
even: 12 cal row (Rx was 16)
odd: 4 squat clean 115# (Rx was 5 @ 135#)
}
rest 4 min

B. 800m run for time:
3 min even

rest 4 min

C. 16 min emom:
even: 4 strict HSPU + 5 pullups (kipping), (Rx was 5+5, both strict)
odd: 4 lungster 2x25# (Rx was 5, w 2x35# db's)

2020-01-03 Snowboarding

Missed the gym but got a full day of snowboarding in.

2020-01-01 WOD

Beefy NewYear's WOD!

WARM
std warmup
400m run
several each of movements below

MAIN

Each of below done as team of 3. 1 person works, other does static hold, third person rests. Rotate as needed.

A. 504 DU's
Person 2 does 45# barbell OH Squat hold
5x30 each, + 1 set of 18 each
6x30s OHSquat hold

B. 505 wallball (Rx was 20#, we did 2x10 each and switch to 16# ball and sets of 15)
Person 2 does plank hold
2x10, 10x15 each

12 plank holds of ~30sec

C. 505 cal Airdyne
Person 2 does Bar hang
~12cal sets, 15 each
12x30sec bar hang each

D. 253 pullups
Person 2 does 2x53#kb suitcase hold
My partners did sets of 10 ring rows while I did sets of 5 pullups, so something like 10-11 sets
10-11 sets of suitcase hold

E. 252 pushups
Person 2 does V-up hold.
We did 8 sets of 10 each, and 1 person did an extra 12
I managed maybe 5 of the v-up holds but was pretty smoked at this point.

Total time: 62 min!