2019-08-31 WOD

//Tom came along, but not a partner workout.

WARM
std warmup
50 cal airdyne
200m run

MAIN

A. For time, 35 min cap
{
200DU
800m run
25 OHSquat 75# (Rx was 50 @  95)
50 pullups
50 cal Airdyne
400m run
15 OHSquat 95# (Rx was 25 @  115)
25 C2B pullups
25 cal Airdyne
100 DU
}

34:30

(Tom subbed Front squats for OHS, and did fewer of them, and did SU instead of DU. Rx'd the rest)

2019-08-30 WOD

WARM
1k row
std warmup

MAIN

A. 4 rounds, not for time
{
5 ring dips 31x1 tempo
5 pullups 31x1 tempo
}

B. 10 min AMRAP
{
250m row
8 strict HSPU (Rx was 10 kipping)
5 Dball clean 100#
}
5 dball cleans short of 4 full rounds

5 min rest

C. 10 min AMRAP
{
25 cal AirDyne
5 Power Cleans 135# (Rx was 115)
5 box jump 30" (Rx was 24")
}
4 full rounds

2019-08-29 WOD

Active recovery day

WARM
std warmup
3x400m row (interspersed w other warmup movements
200m run
clean drills (on my own)

MAIN

A. Squat Clean and Push Jerk, 21's (5-5-5-1-1-1-1-1-1 while building)
5x75, 5x95, 5x115,
1x 135, 145, 155, 165, 175, 185(failed)

B (superset w above) HSHolds
6x~10s each

C. 3 rounds, not for time
{
2 One Arm Chinup (assisted) per side)
1 tuck front lever
1 kipping MU (no false grip!)
}

2019-08-28 WOD

WARM
500m row
std warmup
200m run

MAIN

A. 5-3-1 Back squat at 60/70/80% ORM
(been a while since I maxed and I wouldn't be at my previous of 275, so aimed to play it by ear a bit)
warm: 7x45, 7x95, 5x135
main: 5x165, 3x185, 1x215 (actually, 215 is about 80% of 275, so...)

B. For time
{
3 rounds
{
7 Thruster 95#
7 burpee bar jump
}
400m run

3 rounds
{
5 Thruster 115#
5 burpee bar jump
}
400m run

3 rounds
{
3 Thruster 135# (did 3x2 here - I was just gassed and these were pretty heavy)
3 burpee bar jump
}
400m run
}
15:05

I added

C. 3 HSHold ~10s

2019-08-27 WOD

WARM
std warmup (Missed most of it though!)

MAIN

A. 4 sets
{
6 benchpress 95# 31x1 tempo
6 bb row 75# 31x1 tempo
}

B. For time
{
10,9,8,7,6,5,4,3,2,1 T2B
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 wallball 20#
}
9:25

I added

C. MU practice
1 kipping MU
3 strict MU

2019-08-26 WOD & bike

WARM
750m row
std warmup

MAIN

A. Skill work on rope climbs
~6 12 foot climbs, working on technique

B. 15 min AMRAP
{
1 rope climb 12' (Rx was 15')
20 cal airdyne
20 cal row
20 DU
} +add one rope climb per round

3 full rounds + 4 rope climbs + 20 cal Airdyne + 10 cal row

C. Accessory work - 3 rounds, not for time
{
6 One Arm Banded Pull-down (Right arm only*)
6 DB bent over row 45#*
6 banded internal/external rotation per side
1 min plank hold
}
* working on some assymmetry

that evening:

D. Mountain biking

~8miles w fair amount of climb in there.

2019-08-24 WOD

Partner wod, Tom came along

WARM
std warmup
2 min AirDyne
200m run

MAIN

A. Activation: 3 rounds, not for time
{
10s plate step-ups - fast
5 OH press 45#
5 Push Press 45#
10 hollow-rocks
10 supermans
}

B. For time, with partner, one works while other rests
{
500 DU, or 750 SU (I did 300 DU, Tom did 300 SU)
150 push press 95# (I did 75 reps at 95#, Tom did 75 @ 35#)
100 T2B (I did 50 T2B, Tom did 50 hanging knee raise)
50 front squat (5x5 each, me at 95#, Tom at 35#)
1 mile run together
}
time: 33:00

I added:

C. StrictMU practice
3 strict MU, 1 slow strict MU