2012-11-30 WOD

WARM
std warmup
snatch practice

MAIN

A. 3x5 Front Squat @ 65%

I did #135, which is 65% of 210 (my PR is 205 - My goal for this cycle is 215)

B. 3x5 OH Press @ 65%

I did #95, which is 65% of 146 (my PR is 130 - My goal for this cycle is 140)

C. For time

20, 15, 10, 5 of
{
Wallball 20#
T2B
} time: 6:15 Rx

2012-11-29 WOD

Aerobic Recovery day (new thursday thing)

WARM
std warmup
200m run

MAIN
A. 30 min row at easy pace (did 6300m)

B. Mobility work

C. work on what you want

- HSPU (have goal of 10 UB by EOY)
- 10 HSPU (5 UB followed by 3, then 2) <-- PR, previous was 4.

Muscle up progression work

2012-11-28 WOD

WARM
std warmup, plus
3 rounds of
{
10 wallball 20#
5 burpees
10 situps

double unders while partner does above, then swap
}

MAIN
15 min AMRAP
{
10 KBS 53/70 (I did 70#)
15 Box jumps 20/24" (I did 24")
100m sprint
} total: 6 rounds, plus 5 reps

Also, did 3 sets of 5 strict pullups

Plan to run over lunch hour

2012-11-27 WOD

A. 3x5 Deadlifts @ 65% ORM

Did 205#, which is 65% of my ORM of 315. Should probably do 65% of target (325)

B. 3x5 Benchpress @ 65% ORM

Did 135#, which is 70% of my ORM of 190, or ~65% of 210

C. Do two sets of the following:

3 rounds
{
5 deadlift above weight (205#)
10 HRPushups
}

times: 1:40 first set, 1:56 second set

Added afterward

D. 4 sets of 6 pullups

E. 1 set of 6 ring dips

2012-11-26 WOD

A. 15 min, work to a heavy clean

PR'd my (power) clean @ 165# (+10 PR)

B. 8 min AMRAP cleans @ 80% above weight

I did 25 reps at 125#

C. 8 min AMRAP
partner 250m row intervals (row 250, partner rows 250, repeat)
We did 2050m So roughly 1:55 x 4, with a few seconds for change-over

[Ran over lunch: 4.2k, 21:57, pace of 5:13/km]

2012-11-24 WOD

WARM
std warmup
400m run

MAIN
4 sets, 8 minutes allowed for each
{
10 heavy front squats (I did 135#)
10 burpees
200m sprint
1min plank hold
1min OH plate hold (45#)
remainder of time is rest, until 8 minutes
} (times for 10+10+200 varied from 2:15 to 2:45)

added 10 strict pullups afterward

2012-11-23 WOD

"Max Aerobic Power" (MAP) day. Everything should be at 80-90%, scale so you don't stop moving.

A. 10 min AMRAP
{
7 wallballs 14/20 (I did 20#)
7 KBS 35/53 (I did 53#)
7 dips
7 pistols or air squats (I did air squats - wow, where did my pistols go? need to work on those)
} result: 6 rounds even

B. 2k row at 85-90%
time; 8:33

C. 7 min AMRAP
{
5 box jumps 24/30 (I did 30")
5 power clean 65/95 (I did 95#)
5 pullups
} result: 5 rounds plus 2 reps