2016-08-31 WOD

WARM
std warmup
deadlift warmup
200m run

MAIN

A. 6 rounds, starting each on 5 min mark, rest remainder (~4min each)
{
400m run
5 deadlifts @ 225# (Rx was 6 at 70% which is 265, so I scaled a bit)
10 strict pullups (Rx was 12)
}

B. MU Work
Just did a handful of kipping MU's
1,1,1,2

2016-08-30 WOD

WARM
std warmup
2 rounds
{
30s squat hold
10 KB OH Press/side (16#)
}
200m run

MAIN

A. Skill work
HS Hold balancing off wall (~6 tries, ~20s each)
Box Jumps: 3 reps x 30", 33", 36", 38" (PR)

B: Split Jerk. build to a heavy 3 rep
3x45, 3x95, 3x115, 3x135, 3x155, 2x165

C. 12 Min AMRAP
{
200m run
6 HSPU strict (I did all sets strict but to an abmat)
3 Cleans @ 70% (135#)
}
5 rounds + run (12:30)

2016-08-29 WOD

WARM
std warmup
clean drills
200m run
2rounds
{
250m row
10 air squats
}

MAIN

A. Work up to a heavy 5-3-1 Front squat, w *3* second pause at bottom
warm: 45, 95, 135, all x5
main: 155x5, 185x3, 205x1

B. 1x20 Back Squat, AHAP
20x135#

C. For time:
{
50 DU
30 pullups
10 Squat Cleans (was squat snatch - I scaled/modded it) 135#
30 pullups
50 DU
}

I added:

D. 4x1 HSHolds ~20s each

2016-08-27 WOD

Beefy workout today. Got to do some D-ball cleans, which I hadn't done before (hard!)

WARM
std warmup
clean warmup
D-ball clean warmup

MAIN

A. Partner workout. Split as needed, one works while other rests
{
42 150# D-ball lifts over shoulder (We did 30 - 15 each - at 100#)
30 Power Clean & Jerk 165# (We did 135# - 15 each)
18 Ring MU's (I did 10)
}
time: 17:30

B. 200m front rack lunge
We did 80m each at 95#
time: ~9:00

C. 100 T2B
50 each
time: 5:40

2016-08-26 WOD

WARM
std warmup
5 C2B pullups

MAIN

A. For time; 20 min cap
{
400m run
12 BarMU
400m run

9 15' rope climbs (I scaled to 6)
400m run
6 15' legless rope climbs (I scaled to 3)
}
time: 17:50

B. For time; w partner, 20 min cap
{
100 benchpress 165# (I did 115# for first 50 reps; then 95#. Did about 40 of the 100 reps)

100 burpees (I did 55 or so of the 100)

100 cal row (50 each)

}

time: 19:49

I added:

C. 3 rounds, not for time

{

1 HS HOld

10 GHD situps

}

2016-08-25 WOD

Makeup day. Was on the fench about doing Kalsu from last Saturday. Couple folk were doing it, so I did it.

WARM

Std warmup

400m run

MAIN

A. "Kalsu" – 100 Thrusters for time 135# Rx (I did 95#), but with a 5 burpee buy-in and interruption at the top of every minute. WHAT. A. GRIND!

time: 22:56

6,5,5,5,4 = 25 thruster, 30 burpees

4,4,4,3 = 15 thruster, 20 burpees

3,3,3,3,3 = 15 thruster, 25 burpees

3,3,3,3,3 = 15 thruster, 25 burpees

5,5 = 10 thruster, 5 burpees

total of 100 thruster, 105 burpees 

I added:

B. MU/PU work

1x3 strict pullups

1x3 strict C2B pullups

2x2 weighted pullups – 22#

3x1 strict BarMU

2016-08-24 WOD

WARM
std warmup
2 rounds
{
10 v-ups
10 KB Deadlifts (light)
}
deadlift warmup
S2OH warmup
5 pullups
2 BarMU

MAIN

A. 15 min AMRAP
{
400m run
5 deadlift 365# (I scaled to 205)
10 MU (I scaled to 5 MU, added 2 BarMU on last round)
}
3 rounds (+2 barmu)

rest 8 min

B. 15 min AMRAP
{
500m row
15 T2B
10 S2OH (Push Jerk) 165# (I scaled to 95 1st round, 115 2nd, 3rd round)
}
3 rounds even

I added:

C: HS Hold
3x~30s-40s each