2018-11-30 WOD

WARM
std warmup
40 wallball passes

MAIN

A. Benchpress 3x5 at 60%-ish,
warm: 10x45#, 8x95#
main: 3x5 at 135#, dead stop on each rep

B. 14 min AMRAP
{
21 wallball 20#
15 KBS 53#
9 Burpee box jump 24"
6 Ring dip
}
4 rounds even

accessory

C. 3 rounds, not for time
{
unbroken:
{
3 weighted strict pullups 15#
3 strict pullups
3 kipping pullups
}
unbroken:
{
3 weighted strict dips 15#
3 strict dips
}

}

2018-11-29 WOD

//make for yesterday, but did a modded version and added some stuff

WARM
std warmup
250m row
warmup of movements below
3 Cleans each @ 45, 95, 115

MAIN

A. 15 AMRAP (but went over and rounded out 4 rounds)
{
3 Cleans 135#
4 MU (2 kipping UB, 1 strict, 1 kipping)
5 HSPU (kipping)
15 cal row
}
4 full rounds, 15:52

B. 3 rounds, not for time
{
2 Tuck Front Lever ~5s
1 Tuck Back Lever ~5s
}

2018-11-28 Yoga

Was travelling during the day, went to evening Yoga w Alisa.

A. 1hr yoga class

2018-11-27 WOD

(Had to cut it short to make a flight out for work)

WARM
std warmup
1200m row
snatch drills

MAIN

A. 5 rounds for time (was an emom, but rushed to get it done)
{
10 GHD situps
2 Hang power snatch 75#
1 OH Squat 75#
}

2018-11-26 WOD

WARM
std warmup
250m row
deadlift drills

MAIN

A. 3x3 Deadlift at 75%
warm: 10x45, 8x95, 6x135, 4x185, 3x225
main: 3x3 @ 275 (73%)

B. 5 rounds for time
{
50m OH Plate Carry 45#
10 T2B
50m farmer carry 2x53#
3 HS Plate walk (Rx was 10m HS Walk)
}
time: 14:53

I added:

C. 5 rounds, not for time
{
4 strict ring dips
5 strict pullups
}

2018-11-25 Sunday Run & Yoga

A. Run 7.79km; ~38min; ~4:53 pace (phone died partway through)

Later

B. 1hr yoga class

2018-11-24 WOD

WARM
std warmup
1000m row (4x250 between other movements)

MAIN

A. 6 min AMRAP of chipper in (C.) below
{
1000m row
50 DU
40 KBS 56#
6 Box Jump 24"
}

5 min rest

B. 8 min AMRAP of chipper in (C.) below
{
1000m row
50 DU
40 KBS 56#
30 Box Jump 24"
8 T2B
}

5 min rest

C. For time:
{
1000m row
50 DU
40 KBS 56#
30 Box Jump 24"
20 T2B
10 MU
}

time: 13:34

I added:

D. HSHold

4x10s