2017-06-30 WOD

WARM
std warmup
200m run
~5 reps of each of the movements in A.

MAIN

A. "Filthy Fifty"
{
50 box jumps 24"
50 jumping pullups
50 KBS 36#
50 Walking lunges (25/side)
50 K2E
50 push press 45#
50 glute bridge (25/side)
50 wallball 20#
50 Burpees
50 DU
}
time: 30:15. Faster than last time I did it, but we did glute bridges instead of GHD extensions, so not calling it a PR.

B. 3x5 Front Squat ~40-50% 42x1 tempo
warm: 5x45#
main: 3x5x95#

C. Superset w above: MU work
2 Strict MU
2 Weighted StrictMU 10#, 15#, 20#failed

2017-06-29 WOD

Active recovery day. General skills & supplemental work

WARM
std warmup (missed most of it)

MAIN

A. 500m row

B. 3 rounds (not for time)
{
10 Facepulls
5 Bulgarian Split squats/leg 65#
}

C. 4 rounds, not for time
{
5 chinups (1 round), 3/side One Arm Chinup (assisted)
15s back bridge
}

D. 5 rounds, not for time
{
15s HSHold
1 MU, 1 strict MU, 1 weighted strict MU (Failed), 1 strict MU, 1 BarMU (successive rounds)
}

2017-06-28 WOD

WARM
std warmup
10 KBS
10 goblet squat
5 burpees
30 sec plank


MAIN

A. 5 rounds for time, 30 min cap
{
20 KBS 35# (Rx was 53#)
20 cal row
20 pullups
20 call AirDyne
20 Goblet Squats 35# (Rx was 53#)
}
Got 4 rounds + 60 reps (460 reps total)

2017-06-27 WOD

WARM
std warmup
clean drills

MAIN

A. every 75 sec, for 15 min (12 rounds). Building
{
Power Clean
Front Squat
Clean
2 Split jerk
}
2x75, 2x95, 2x105, 2x115, 2x125, 1x135, 1x145 (failed last jerk)

B. "Jackie" - for time:
{
1000m row
50 Thruster 45# (didn't put the bar down once, but rested w bar at hips numerous times)
30 pullups
}
time: 8:59 (only 22s slower than my PR, and I wasn't pushing 100% due to a tweaked back. I'll take it. I think main lesson for next time is not to go too hard on rower, and do thrusters unbroken)

I added

C. MU work
2x2 ring pullups
1 strict MU
Weighted strict MU 2x10#, 1x15#
1 strict MU

2017-06-26 WOD

WARM
std warmup
800m run (treadmill)
band work
200m run

MAIN

A. 3x5 OH Press at 41x1 tempo
warm: 5x45
main: 5x75, 5x85, 5x95

B. DU work
3 min DUs, SUs, etc

C. T2B work
3 min Kip swings, K2E, T2B, etc

D. 12 min AMRAP

{

30 DU

20 KBS 53# (I scaled to 36# - nursing a slight tweak in my back from the weekend)

10 T2B

}

6 rounds + 10 DU = 370 reps

I added:

E. MU work & face pulls

{

5 banded face pulls

3 ring pullups

5 banded face pulls

1 strict MU

5 banded face pulls

1 weighted strict MU 10#

5 banded face pulls

1 weighted strict MU 10#

5 banded face pulls

1 weighted strict MU 15# - FAILED

}

2017-06-25 Travel Workout

A. Light MU work (playing around at campsite before packing up)
2x3 ring pullup
3 kipping MU
2 strict MU

2017-06-24 Travel workout

Camping near Bend. Brought a slackline and rings.

A. 1.2.3.4.4.3.2.1 pyramid multiplier of
{
10 pushups
10 air squats
1 MU
}
(200 reps of each and 20 mu). Not for time.

B. Slackline practice 20 min