2019-11-30 WOD

Saturday wod. Tom came along.

WARM
1500m row
std warmup

MAIN

A. 3 rounds for time
{
50 DU
20 cal Airdyne (Rx was 25)
}
(forgot what time was)

5 min rest

B. 3 rounds for time
{
500m row (tom did 250)
25 KBS 53#
}
(forgot what time was)

5 min rest

C. 50 Burpee box jump over
(tom and I split it and did 25 each)

2019-11-29 WOD

Another big holiday workout. Partnered with a drop-in

WARM
2 min Airdyne
std warmup
Several of movements below

MAIN

A. 5 rounds for time. Each partner does full rounds/reps. Rotate as needed, one rests while one works. 25 min cap
{
30 wallball 20#
20 T2B
6 Ring MU (I did 5,4,3,2,1 across 5 rounds - 15 total)
}
Got 4 full rounds + 20 wallball + 1 MU

6 min rest

B. For time, complete (divide any way)
{
100 DB Bench 35# (Rx was 50#
100 DB 2-arm Curls 2x20#
100 cal Airdyne
}
18:30

2019-11-28 Thanksgiving WOD

Partner holiday wod. brought Tom along.

WARM
3x150m row
std warmup

MAIN

A. 16 min EMOM
{
even: 10 cal row (Rx was 12)
odd: 4 dball clean 100#  + 3 burpees (Rx was 5+3)
}

2 min rest

B. 16 min EMOM
{
even: 10 cal AirDyne
odd: 8 DB box step-over 20" 2x35# (Rx was 10 reps, 2x45#)
}

2 min rest

C. 16 min AMRAP - one partner finishes a round, then other partner does a round
{
5 deadlift 115#
5 Hang Power Clean 115#
5 Push Jerk 115#}
}
add one rep to each movement per round
(I went down to 95# after the first round - back was feeling tweaky after heavy deadlifts yesterday)
5s, 6s, 7s, 8s, 9s, and got 25 reps of 10's

2019-11-27 WOD

WARM
2 min airdyne
std warmup

MAIN

A. Work to a 1RM deadlift
warm: 10x45, 10x95, 8x135, 6x185, 4x225, 2x275,
main: 1x315, 1x345, 1x364(fail)

B. 12 min EMOM
{
1 Power Clean
1 Hang Clean
1 Squat Clean
}
3x95, 3x115, 3x135, 3x155

C. 3x3
{
weighted strict pullup 26#
weighted dip 26#
}

2019-11-26 WOD

WARM
std warmup
2x
{
5 kb oh press per side 26#
2 wall walk
}
2x30s airdyne sprint

MAIN

A. Work to a heavy OH Press
warm: 10x45, 6x75, 4x95
main: 1x115 fail, 1x105 fail

B. 8 min EMOM
{
1 Power Snatch
2 OH Squat
}
2x45, 2x65, 2x75, 2x95

C. 6 sets
{
20s airdyne for cals
70s rest
}
13,11,14,14,12,16

I added:

D. 3 sets not for time
{
1 strict MU
1 bar false grip hang ~2-3s (all I could manage!)
}

2019-11-25 WOD

WARM
std warmup (missed most of it)

MAIN

A. Work to a heavy 1RM Back Squat
(missed a few sessions of the strength cycle, so wasn't sure how far I'd get. No PR, but did OK)
warm: 10x45, 8x95, 6x135, 4x185, 3x205, 2x225
main: 1x 245, 1x255

B,C,D on running clock w set breaks

B. 3 min AMRAP
{
3 Power Clean 135#
3 Box Jump 24"
}
5 rounds + 1 rep

3 min rest

C. 4 min AMRAP
{
4 Front Squat 135# (did 4 first 2 rounds, then 3 for next 2 rounds)
4 Burpee Bar Jump
}
4 rounds

3 min rest

D. 5 min AMRAP
{
5 strict pullup
5 T2B
}
5 rounds + 2 pullup

2019-11-24 Sunday Run

A. Run 9.13km; 46:52; 5:08 pace