2017-07-29 WOD

Last day at the box for a bit

WARM
std warmup
200m run
10 pushups
2x5 pullups

MAIN

A. "RJ" - 5 rounds for time
{
800m run
3 rope 15' (Rx was 5. I've done 3 last few times I've done this)
50 pushups
}
time: 42:30 (PR by 1:24)

2017-07-28 WOD

WARM
std warmup
400m run
clean & push jerk drills

MAIN

A. Skill work - HSPU
did 4 sets of 3, focusing on kipping & hip position

B. 5 min AMRAP
{
5 push jerk 115# (Rx was 135
10 T2B
}

C. 5 min AMRAP
{
100m sprint run
2 Cleans (full). 135 (4 rounds)/155(1 round)
}
5 rounds + run

D. 5 min AMRAP
{
Burpee Box Jumps 24"
}

I added:

E. 2x3 ring pullups

F. Tuck Front lever (x2)

2017-07-27 WOD

active recovery day

WARM
std warmup
400m run

MAIN

A. 500m row

B. Work to a heavy CJ
6x75, 4x95, 3x115, 3x135, 2x155, 1x175failed

C. 3x10 banded face pulls

D. 3 rounds, not for time
{
1 HS Hold
1 Tuck Front lever (straddle ~1-2s)
1 Tuck Back Lever (straddle ~1-2s)
}

E. 3 Strict MU

2017-07-26 WOD

WARM
std warmup
200m run

MAIN

A. Bar MU skill work
kip swings
hip to bar
2 BarMU w good form/symmetry
2x2 BarMU

B. 25 min AMRAP
{
40 cal row
30 situp
20 pullup
10 pistols
50 DU
}
3 rounds + 40 cal

I added:

C. Tuck Back Lever
1 leg extended
Straddle Back Lever 2x ~3-5s(!)

2017-07-25 WOD

WARM
std warmup
3 rounds
{
5 tempo pushups 31x1
10 KB thruster 36#
}
200m run

MAIN

A. Push Press 5x5 31x1 tempo
warm 10x45
main 2x5x75, 3x5x85 at tempo

B. 3 rounds for time
{
30 one-handed KBS, change hands at top (15/arm)
30 wallball
400m run
}
14:35

I added:

C. 3 rounds, not for time
{
30 du
10 T2B
3 Box Jump 30"
}

D. 3 Tuck Front Lever

2017-07-24 WOD

WARM
std warmup

MAIN

A. Banded Russian KBS
4x4 @ 36#

B. 4x3 deadlift 60-70% 31x1 tempo
warm: 5x45, 5x95, 5x135, 5x185
main: 1x3 @ 225, 3x3 @ 245 (

C. 5 rounds, each for time, 2min b/t
{
15 cal assault bike
4 d-ball over 100#
5 burpee
}
1:40, 1:38, 1:40, 1:42, 1:40

I added:

D. 3x Front Tuck Lever

E. Strict MU
2

2017-07-23 Sunday Run

Bit longer, bit slower today.

A. Run 13.85 km, 1:13:22; 5:18 pace