2016-04-28 WOD

active recovery day. Did some lifting and some skills work. nothing too heavy.

WARM
std warmup

MAIN

A. 1k row
3:55

B. Work to a heavy DL 1RM
10x135, 8x185, 6x225, 4x275, 2x315, 1x345, 2x375 (failed both)

C. 3x5 strict pullups

D. 2 skin the cat and tuck back lever on bar

E. 3 tuck back lever on rings

2016-04-27 WOD

WARM
std warmup (which I missed most of it)

MAIN

A. 30 TGU (15/side)
I went light because of shoulder issue - 16#

B. 3 rounds for time
{
60 DU
30 no-pushup burpees
15 HSPU
5 CJ (was power snatch but I modded) 115#
}
time: 17: 56 (I think - didn't write it down)

C. 3x8 Back Squat
warm 8x115
main 3x8 @ 155

I added

D. Tuck Back Lever
3x2, extending one leg 3/4 of the way on several reps. getting there.

2016-04-26 WOD

WARM
std warmup
2x
{
10 kbs
5 v-ups
}

MAIN

A. 3 rounds, not for time
{
20 GHD situps
20 OH Squats w PVC
20 Pushups
}

B. 3 rounds for time:
{
400m run
25 KBS 53# (supposed to be full overhead but I did russian because of shoulder issue)
15 T2B
}
time: 11:58

I added:

C. 3 Turkish get-ups/side (1x 26#, 2x18#)

D. 3x3 One Arm Chinup (assisted) per side

E. 3x8 GHD back extensions

2016-04-25 WOD

WARM
std warmup
clean drills
2 rounds:
{
150m row
6 thruster 45#
3 pullups
}

MAIN

A. "Jackie"
{
1000m row (~3:45)
50 thruster 45#
30 pullups
}
time: 9:12 (35 sec slower than my PR)

B. 30 squat cleans for time. Rx was 225#, but I scaled that way down to 115#
time: 7:07

I added

C. 3 rounds
{
~20s HSHold (balancing off wall as best possible)
~5s Tuck Back Lever
}

2016-04-24 Sunday Run

Little slower than last week, but that's ok, as I wasn't planning on pushing hard.

A. Run 10k.49:58, 5.00m/km

2016-04-23 WOD

WARM
std warmup
clean/DL/ppress warmup

MAIN

A. 5 round for time
{
5 Deadlift 115#
5 Power Clean 115#
5 Front Squat 115#
5 Push Press 115#
(Rx included 5 back squat after this, but skipped because of shoulder)
200m run
}
time: 11:41

6 min rest

B. 40-30-20-10 of
{
Wallball 20# (I scaled to 16#)
pullup
row for cals
}
time: 23:29
20 min cap, but I was close and decided to finish

I added:

C. 3x HSHold
20s each

2016-04-22 WOD

First day back after 2 days off due to travel

WARM

std warmup

MAIN

A. Work to a heavy 3-rep max back squat
warm: 45x5, 95x5, 135x5
main: 185x3, 215x3, 225x3, 245x3 (with a very questionable last rep

B. Work to a heavy CJ (rest of class doing Snatch, but I modded)
95x3, 115x2, 135x1, 155x1, 165x1, 185 clean but no jerk

C. 10 min EMOM
{
20 DU
1 CJ @ 70% the above ORM - I did 135#
}

I added:

D. 3 rounds
{
12 GHD situp
1 5 second tuck back lever