2015-10-31 Halloween WOD

Partner wod, in costume, with pumpkin. Serious grind of a chipper!

WARM
std warmup
600m run

MAIN

A. For time. Partner rests while other works.
{
600m run w pumpkin (each do one)
100 Goblet squats w pumpkin (~15lbs?) (5x10 each)
80 Burpee-pumpkin-jumps (4x10 each)
60 situps w pumpkin (2x15 each)
40 pullups (2x10 each)
20 HSPU (2x5 each)
400m run w pumpkin (each do one)

20 HSPU (2x5 each)
40 pullups (2x10 each)
60 situps w pumpkin (2x15 each)
80 Burpee-pumpkin-jumps (4x10 each)
100 Goblet squats w pumpkin (~15lbs?) (5x10 each)
400m run w pumpkin (together switch off as needed)

}

 (forgot to write time down. About 50 min?)

2015-10-30 WOD

WARM
std warmup
clean drills

MAIN

A. October challenge - max time HS Hold
90s

B. Pavel pullup progression:
strict: 10, 8, 6, 4, 2

C. 10 min emom - 3 power cleans
warm
3x45, 3x95, 3x115
main: 4 sets at 135, 4 sets at 155, 2 sets 165#

D. 8 min AMRAP
{
10 Push Press 100#
8 T2B
6 Box Jump 30"
}
4 rounds, 10 reps

I added:

E. MU work
2 kipping MU
2 failed strict MU attempts

2015-10-29 WOD

Active recovery & skill work

WARM
std warmup

MAIN

A. Row 1k
8 min (moderate pace. Should either go harder or do 2k or more at this pace)

B. CJ work
bergener warmup
5x95, 5x115, 3x135, 3x155,
2x175 clean, failed the jerk both times

C. MU work
5 pullups x 2 (strict)
1 Strict BarMU
1 Strict MU (and 2 failed)

D. 2x3 One Arm Chinup (assisted)

E. 4x HS Hold (30s)
2x2 HS Platewalk

F. 2x5 pistols

2015-10-28 WOD

WARM
std warmup
snatch drills

MAIN

A. Nancy: 5 rounds for time
{
400m run
15 OH Squats 75# (Rx is 95#)
}
time: 15:35
(PR from a year ago on this was 18min at 95#. Didn't want to Rx it given recent back injury)

B. Pavel pullup progression.
Strict pullups: 10,8,6,4,2

I added:

C. 3x10 GHD situps

D. MU Work
1 strict BarMU
1 strict MU (failed)
1 kipping MU

2015-10-27 WOD

WARM
std warmup
deadlift warmup (5x45, 5x135, 5x185)

MAIN

A, B, C done with partner, one rests while other completes a round, then switch

A. 3 rounds each for time
{
10 Deadlift 205# (Rx was 225#)
10 KBS 70#
}
time: 4:31

3 min rest

B. 3 rounds each for time
{
20 wallball 20#
20 DU
}
time: 6:25

3 min rest

C. 3 rounds each for time
{
15 T2B
15 pushups
}
time: 6:05

D. Pullup progressions
3x3 weighted pullups 20#, strict

I added:

E. 4 rounds, not for time
{
30s HSHold
4 pistols/leg
}

F. MU work
{
5 pullups
2 strict BarMU
1 strict MU

2015-10-26 WOD

WARM
std warmup
40 wallball passes
400m run
press & thruster drills w PVC
Warm up press complex below, 45#, then 75#

MAIN

A. 10 min emom
{
OH Press 95# (first 5 rounds, then 115# second 5 rounds)
Push Press
Push Jerk
}

B. 21-15-9
{
Thruster 95#
Burpee bar jump
}
time: 8:40

I added:

C. MU work
5 ring dip
5 strict pullup with pause at top
2 strict MU

2015-10-25 Sunday Run

Took last week off after injuring my back the previous monday. Still a little tender before warming up a bunch, but felt good enough to get some miles in.

A. Run 9.79km. 48:23. Pace of 4:57