2012-10-31 WOD

WARM
std warmup
400m run

MAIN
5 rounds of tabatas! Each of which is 8 rounds, 20 seconds on, 10 seconds off, lowest number of reps counts as your number. I've made note on how I degraded just for my benefit

1. Tabata wallball 20#
Score: 7 (10,8,8,7,7,7,7,7)


2. Tabata situps
Score: 10 (12,10,10,10,10,10,10,10)

3. Tabata burpees
Score: 5 (8, 7, 6, 5, 5, 5, 5, 5)

4. Tabata air squats
Score: 11 (12, 11,11, 11, 11, 11, 11, 12)

5. Tabata pullups (kipping)
Score: 5 (8,7,6,6,5,5,5,5)

[update: Ran at lunch: 4.12Km, 22:05 - 5:22 min/km pace]

2012-10-30 WOD

MAIN

A. Build to heavy double back squat in 15 min
I got to 205#

B. 3 rounds for time of
{
50 DUs
10 DB Man-makers (I did 15#)
}

C. Pullup progression
3x3 weighted pullups (20#)
2x8 partner assisted pullups 3-1-1

[add lunch I added 1 pullup ladder (1-2-3-4-5-4-3-2-1) and 2 sets of 10 T2B]

2012-10-29 WOD

WARM
Std warmup
medball pass-rounds
CJ practice

MAIN

A. 8 sets, increasing weight, w 1 min between rounds
{
1 High-hang clean
1 mid-thigh clean
1 full clean
2 jerks
}
I did 95#, 95#, 105#, 105#, 115#, 115#, 125#, 135#

B. 2k row time trial
7:47 <-- PR! Previous best 8:08

C. Ran over lunch - 4.16Km, 20:35 - pace of 4:57 (7:57/mile)
also added 15 pullups, 5 HSPU

2012-10-27 WOD

Tough wod today. I Rx'd it, but I'm feeling the pain now and likely will tomorrow too.

WARM
std warmup
10 partner wallball (20#)
Squat-clean practice

MAIN
"Badger"
3 rounds for time
{
30 Squat cleans - 95#
10 strict pullups (normally this workout calls for 30 pullups - Though because we're doing no kipping this month, this was changed to 10 strict )
800m run
}
Time: (forgot to write it down, so I'm going from memory: 23:45)

2012-10-26 WOD

MAIN
A. 3 x 8-10 OHS at manageable weight
I did 3x8 at 65#

B. For time
{
400m run
30 OHS 65#
400m run
20 OHS 75#
400m run
10 OHS 95#
} time: 13:37 Rx

[Update: Went running at lunch. 4.2Km, 21:56; pace of 5:15min/km, or 8:26/mile]

2012-10-25 WOD

MAIN
A. Dip progressions
1st set - 5 dips 5-1-1-1
2nd, 3rd set - 3 ring dips, 5-1-1-1

B Pullup progression
3 sets of 3 weighted pullups (15#)
2 sets of 10 assisted pullups

C. For time* 3 rounds of:
{
3 15' rope climps
20 pushups
20 situps
}
time: 17:15
* However, there was a queue waiting on ropes, so time's longer than it could have been

2012-10-24 WOD

WARM
std warmup, plus
2 rounds
{
1 wall-walk
10 wallball 20#
5 pushups
}

Main

A. Turkish getup practice
I did 12 per side, 26#

B. 3 rounds for time
{
25 KBS (53#)
25 burpees
} time: 11:15

C. added 2 rounds of 5 pullups, strict

Update: Went for a run at lunch. Little longer than usual, little slower than monday's pace.

5.8Km, 31:22, pace of 5:24/km (8:42/mile)