2015-04-30 WOD

WARM
std warmup

MAIN
(makeup for wednesday)
2 rounds
{
10 DU
5 KBS
5 wallball
5 T2B
5 Box Jumps
}

A. For time:
{
600m row
50 DU
40 KBS 53#
30 Wallball 20#
20 T2B
10 Box Jumps 24"
20 T2B

30 Wallball 20#

40 KBS 53#

50 DU

400m run

}

time: ... dang. It was either 14:20 or 18:20, and I forget which! Oh well. Good workout anyway

2015-04-29 Travel Workout

In Venice Beach for a conference, got to go do a run here and use the park equipment on the beach. Yay!

WARM
mainly just stretching, etc, then started the run off slow

MAIN
A. Run 5.5k, 29:21, 5:19 pace (likely a bit faster than that. Includes a pause stop/start at the gym equipment

B. Pullups - strict 3x5

C. Dips - 2x5

D. Bar MU 5x1

E. Ring MU 3x1

F. One Arm Chin-up (assisted)
3x3

2015-04-28 WOD

WARM
missed most of it
3 rounds
{
12 KBS 44#
30 sec hollow rocks
}

MAIN
A. 6 min emom
{
5 Deadlift ~70% - I did 245, which is almost 70%
}

B. 4 rounds, each for time, 4 min rest b/t
{
200m run
5 Power Snatch 115#
6 burpee bar jump
}
1:20, 1:27, 1:27, 1:28

I added:

C. MU practice
2 singles, then 2 strung together where my arm went squirrelly on #2. Gotta be careful!

2015-04-27 WOD

WARM
std warmup
clean drills

MAIN
A. 6 min emom
{
3 CJ 135#
}

B. 12 min AMRAP
{
30 DU
20 KBS 53#
10 C2B pullups
}
4 rounds + 54 reps

I added

C. One Arm Chinup progression
3x3/arm

2015-04-26 Sunday run

Little run in the neighborhood this morning. Reminding me why I hate running on hills.

A. 5.62km run, 34:38, 6:10 min/km

2015-04-25 WOD

WARM
std warmup
clean warmups: 5x45, 5x95, 3x135, 2x155
MU warmups: 2x5 trap shrugs, 2x5 strict pullups, 2 single MUs

MAIN

They posted the CF Open Masters Qualifier events for the games this week. Thought I'd try them out to see if I could even do them, let alone stack up to the top 200 athletes. Event 2 was a one rep max snatch, which I just did on Thursday. Thought I'd try to get two of the four in today....

A. 15.M.1 - 5 min AMRAP of
{
5 MU
10 Cleans 155#
}
 Reps: 19 (5MU, 10 Cleans, 4 MU)

10 min rest

B. 21-15-9, For time:
{
Deadlift 225#
Box jumps/step ups 24"
HSPU
}
time: 15:41

2015-04-24 WOD

WARM
std warmup
200m run
20 air squats

MAIN
A. Work to a heavy 10 rep back squat
warm: 45x5, 95x5
main: 135x10, 155x10, 185x10

B. 10 rounds for time
{
10 wallball 20#
5 strict pullups (I did first 5 rounds unbroken, then all 3+2)
1 Power Clean 155# (Rx was 210#) (I had to do last 4 rounds from the hang)
}
Time: 14:20

I added:

C. HSHolds
3, not for much time, just working on balance