2018-09-30 Sunday Run

A. Run 10.0km; 48.03; 4:48 pace

2018-09-29 WOD

Saturday, partner wod, and I brought Alisa with me!

WARM
std warmup
2 min airdyne

MAIN

A. 5 rounds for time. 18 min cap
{
24 wallball 20#
12 box jump 24"
3 Cleans 135# (Rx was 155)
}
time: 14:00

5 min rest

B. 12 min emom
{
odd: Row for cals
even: pushups
}
Cals we got 100 between us, so ~17cal/round, of which I did 10-12, Alisa did 5-7.
Pushups I did 20 the first round, 18 the next 5 rounds (110 total).

2018-09-28 WOD

WARM
400m run
std warmup

MAIN

A. 8 min EMOM:
{
Odd: 3 MU (2+1) (Rx was 5)
Even: 6 HSPU (2 strict - 4 kipping) (Rx was 10)

B. 5 min amrap
{
20 DU
10 Back Squat 95# (Rx was 135)
}
4 rounds + 20 DU

C. 5 min amrap
{
10 burpees
5 Deadlift 205#
}
5 rounds + 10 burpees

Accessory:

D. 4 rounds, not for time
{
8 benchpress 135#
6 strict chinups
}

2018-09-26 WOD

WARM
std warmup
snatch drills
250m row (cuz I was late again :-( )

MAIN

A. Over 10 min, build to a heavy:
{
Power Snatch
Hang Snatch
}
3x45 3x65, 3x75, 2x85, 1x95

B. 12 min AMRAP
{
15 cal row
10 Power Snatch 75# (Rx was 115)
10 T2B (did 3/4 sets unbroken)
}
4 rounds + row + 1 power snatch

Accessory:

C. "Karen" - 150 Wallball 20# for time
9:15 - about 20-30s short of my PR, but probably a couple no-reps in there (falling a bit short of target)

D. 3 rounds, not for time
{
3 chin-up hold 20s (chin over bar)
HSHold 20s
}

2018-09-25 WOD

WARM
std warmup
40 medball toss
CJ warmup drills

MAIN

A. 10 min emom
{
min 0-4:
{
2 Hang power clean
1 Push Jerk
}
min 5-9:
{
1 Hang Power Clean
1 Split Jerk
}
}
95x2, 115x3, 135x3, 155x2

B. 12 min AMRAP
{
200m run
5 Strict Press
5 push press
5 push jerk
}
Rx was 135. I did 95#, and did 6 rounds, but 3 rounds had 2 strict press +5+5, last 3 rounds were 1/5/5.

Accessory:

C. 3 rounds
{
3 strict weighted pullup 15#
3 strict pullup
3 kipping pullup
all without dropping from bar
}

D. 3 Strict L-Sit MU

2018-09-24 WOD

WARM
std warmup

MAIN

A. 10 min AMRAP
{
Odd: 12 GHD Situps
Even: 30s HSHold
}

B. 4 rounds for time:
{
21 cal row
15 pullups (2 strict, 13 kipping, per round)
9 Burpee box jump 24"
}
time: 14:02

Supplemental:

C. Snatch practice 21's
3x (45,55,65,75,85)
1x (95, 105 fail, did one more at 95 and called it a day)

2018-09-23 Sunday Run

A. Run 7.14 km; 36:25; 5:06 pace

Cut it a little short today because of family stuff and because SORE AS HELL from this week!