2016-09-28 WOD

WARM
std warmup
200m run
2x5 kbs 53#

MAIN

A. 20 min AMRAP - try to do at sustainable pace
{
200m run
20 rKBS 53#
15 (/side) skater squats
10 HSPU (I did 10,10,9,9,8)
}
5 rounds even (scaling pushups as above)

B. 1 round every 90s for 9 rounds
{
Squat Clean
Front Squat
Push Jerk
Split Jerk
}
3x95, 3x115, 3x135

2016-09-27 WOD

WARM
std warmup
200m run

MAIN

A. 3x8 OH Press @ 60%
warm: 2x5 @ 45#
main: 3x8 @ 85# (63%)

B. 3 rounds, each for time, 4 min b/t
{
Row 15 cal
5 burpees over erg
5 Power Cleans 155#
}
times: 1:47, 1:46, 1:47

I added:

C. 3x Tuck Front Lever
2x 1 leg extended
1x straddle (held for 2-3s)

D. 3x Tuck Back Lever
1 leg extend

E. MU/HSHold, not for time:
{
1 MU
1 HSHold 20s
2 MU
1 HSHold 20s

3 MU
1 HSHold 20s

4 MU
1 HSHold 20s

}

2016-09-26 WOD

WARM
std warmup

MAIN

A. 3x8 Back Squat at 65%
warm: 5x45, 5x95, 5x135
main: 2x8 x 165#

B. For time, 8 min cap: 21-15-9 of
{
Hang Power Clean 135# (I scaled to 115#)
T2B
}
time 7:45

C. 3x max reps strict pullups
8,6,6

I added

D. MU work
1 kipping MU, several failed.

2016-09-25 Sunday Run

A. Ran 10.00km, 47:12: 4:43 pace

2016-09-24 WOD

WARM
std warmup

MAIN

A. "Helen" - 3 rounds for time of
{
400m run
21 KBS 53#
12 pullup
}
time: 10:44 (PR is 10:20)

B. "Annie" 50-40-30-20-10 of
{
DU
Situps
}
time: 7:57 (way off my PR of 6:10)

C. Isagrace. For time:
{
30 Power Snatch 135#
30 CJ 135#
}
I didn't have time for this one as I had to take my kid to a class, so just did 15 CJ 135# in about 3-4 min.

2016-09-22 Travel Workout

A. Run 8.75 km - 45 min - 5:09 pace

2016-09-21 Travel Workout

MAIN

A. 4km run
~25 min

B. 3 rounds not for time
{
10 pistols
20 situps
}

C. 3x5 pullups

D. 3x1 Tuck Front Lever

E. 3x1 One Arm Chinup (per side)