2020-12-30 WoD

 WARM

5 min row (1100m)

MAIN

A. 3 rounds, not for time
{
1 30 second hang
1 HSHold
5 OH Press 45#
5 Front Squat 45#
}

B. 3 rounds, not for time
{
1 clean + 3 front squat
3 TuckFrontLeverRaise
1 slow ring chinup (~10s)
}

2020-12-29 WoD

WARM

Row 5 min (1050m)

MAIN

A. Activation 3 rounds, not for time
{
3 cleans 45, 65, 65
2 chinup
1 HSHold
}

B. 5 rounds, not for time:
{
3 Clean & Jerk (power clean, push jerk) (95, 115, 135, 155, 165(clean only)
3 Weighted chinup (10, 20, 30, 40, 50#)
3 Strict HSPU
}

2020-12-28 WoD

 A. Row 15 min for distance (~3500m)

B. 5 rounds
{
3 Ring Pullup
3 banded OH Press
3 banded chest press
}

2020-12-27 WoD

 A. Run 3.5km; 18min

2020-12-26 WoD

 A. Row 10min for distance

2450m

B. 4 rounds, not for time
{
1 HSHold
2 Pistol
3 TuckFrontLeverRaise
4 One Arm Chinup (assisted)
5 OH Press (45, 45, 65, 65)
}

2020-12-25 WoD

 Xmas day, was feeling kind of lazy and nursing a shoulder injury but just wanted to get something in, so.

A. 5 rounds, not for time
{
50 SU
20 Air Squat
10 DBCurl 25#
1 HSHold
}

2020-12-24 WoD

 Was a rare sunny day so went to the park for an outdoor workout

WARM

Stretching, couple of each movement below

MAIN

A. Run 800m

B. 10 Rounds, not for time
{
5 Box Jump 24"
4 Pistol
3 Pullup
2 T2B
}

C. Run 400m

2020-12-23 WoD

 WARM

Row 5 min
1100m

MAIN

A. 1,2,3...9,10,9,...3,2,1 (100 reps) of:
{
Front Squat 95# (w a clean at start of each set)
Ring Chinup (strict)
}

2020-12-21 WoD

A. 5 Rounds
{
3 Ring Chinup
1 HSHold
}

B. 5 rounds
{
2 Perfect Pullup
3 Pike Pushup (from bench)
}

C. 10 min row for distance
3400m

2020-12-20 WoD

 Sunday run. was going to go longer but was miserable out and I am weak!

A. Run 3.5km; 17:03; 4:53

2020-12-19 WoD

 WARM

clean & thruster drills
2x3 ring pullup

MAIN

A. "Jackie" (not Rx, as I segmented parts 2,3 and interleaved them)
{
1000m row
50 Thruster 45#
30 pullups
}
9:54 (more than a min worse than my PR, but not surprising)

B. 3 min back squat hold w 45# bar

C. 2 Tuck Front Lever

2020-12-18 WoD

 WARM

clean drills
100 SU

MAIN

A. 5 rounds
{
3 Squat Clean + Push Jerk
2 One Arm Chinup (assisted)
1 HSHold
20 DU
}
3x95, 3x95, 3x115, 3x135, 2x155 (1 CJ, 1 Clean only)

2020-12-17 WoD

 WARM

5min row (1100m)

MAIN

A. 7 Rounds, not for time
{
Deadlifts (see below)
2 Pistols
4 Ring Chinup
}
20x45, 16x95, 12x135, 8x185, 4x205, 2x225, 1x235

2020-12-16 WoD

 A. Row 20min for distance
4650m

2020-12-14 WoD

 WARM

5 min row 
1100m

MAIN

A. activation - 3 rounds, not for time
{
1 HS Hold
3 IYT 2x5#
5 Front Squat 45#
2 Perfect Pullup
1 slow chinup
}

B. 3 rounds, not for time
{
Front Squat
2 OneArmChinup
1 HSHold
10 Hanging Knee Tuck
}
5x95, 4x115, 3x135

2020-12-13 WoD

 A. Run 3.5k ,17:07, 4:51

2020-12-11 WoD

 WARM

5 min row (1100m)

MAIN

A. 1 min row for distance 
310m

B. 3 rounds, not for time
{
3 IYT's 2x5#
1 HSHold
Clean Drills
2 Perfect Pullup
}

C. 3 rounds not for time {
3 Power Clean Push jerk (3x65, 3x95, 3x115)
10 DU
}

D. 15 rounds, not for time
{
2 Power Clean, Push Jerk 135#
2 One Arm Chinup (assisted)
20 DU
}

2020-12-09 WoD

 WARM

5 min row (1100m)

MAIN

A. 1 min row for distance

303m

B. 5 rounds, not for time
{
5,4,3,2,1 Weighted pullups (0,10,20,30,40#)
10,8,6,4,2 Front Squat (95#, 105#, 115#, 125#, 135#)
10,8,6,4,2 DB Curl 25#
}

2020-12-08 WoD

 Lightweight workout

A. 10 min row 
2200m

B. 1 min row for distance
297m

2020-12-07 WoD

 WARM

10 min row (2200m)

MAIN

A. 1 min row for distance

290m

B. 3 rounds, not for time 
{
3 perfect pullups
3 cleans 65#
3 HSHold
}

C. 4 Rounds, not for time
{
2 HSPU
2 One Arm Chinup (assisted)
2 Squat Cleans (95, 115, 135, 155)
}

2020-12-06 WoD

 Sunday Run

A. 3.5k 17:07 4:53 pace (slacker!)

later

B. Row 500m not for time

C. Row 1min for distance

295m

2020-12-05 WoD

 A. Row 30 min for distance

~6600m

2020-12-04 WoD

 WARM

NA

MAIN

A. Row 15 min

3300m

B. 3 rounds, not for time (activation)
{
3 Cleans & Jerk/drills
2 slow ring chinup
1 HSHold
}

C. 4 Rounds, not for time
{
3 Power Clean + Push Jerk (weights below)
2 Tuck Front Lever
1 HSHold
}
95, 115, 135, 155

2020-12-03 WoD

 WARM

5 min row
1200m

MAIN

A. 100 Front Squat 95#. Any time breaking, do B.
10, 13, 14, 12, 12, 8, 12, 12, 7

B. per break above (8 sets)

{
10 situp
3 Ring Pullup
}

2020-12-02 WoD

 Short one - had to do *something*

A. Row 10 min

~2250m

2020-12-01 WoD

 WARM

1000m row

clean drills

MAIN

A. 3 rounds, not for time
{
3 Squat cleans 65#
1 HSHold
3 perfect pullups
}

B. 6 rounds, not for time
{
3 Squat Cleans
1 HS Hold
1 HS slow negative
2 One Arm Chinup (assisted)
}
3x75, 3x95, 3x115, 3x135, 2x155, 1x165

C. 3x TuckFrontLever

2020-11-30 WoD

 Short one
A.10 min row 

2350m

2020-11-29 WoD

 Sunday Run

A. Run 7.34km; 41:45; 5:41

2020-11-27 WoD

A. ~90min showshoeing up at Mt Hood (only did about 2.5 miles or so)

2020-11-26 Turkey WoD

 When I was at BCF, we normally did a pretty beefy workout on holidays like Thanksgiving, Xmas, etc. So I tried to push myself to do more today.

WARM

1000m row
Clean drills
CJ 3x95, 3x115, 2x135

Several of movements below

MAIN

A. 10 rounds, steady pace but not for time
{
1 Power Clean + Push Jerk 155#
2 Pistol
3 HSPU (strict, and scaled after a while)
4 One Arm Chinup (assisted; 2/arm)
5 Pushup
6 DB Snatch 25#
7 Air Squat
8 DB Curl 25#
9 Situp
10 DU
}

2020-11-25 WoD

 WARM

200m row

MAIN

A. Row 1000, 800, 600, 400, 200 m (3000 total)

B. (superset w above) 20, 16, 12, 8, 4 pushups

2020-11-24 WoD

 WARM

5 min row (1200m)

clean drills

MAIN

A. 1 min row for distance: 280m

B. 3 rounds, not for time
{
5 Barbell row (45, 45, 65)
5 OH Press (45, 45, 65)
5 Front Squat (45, 45, 65)
1 HSHold
}

C. 6 rounds, not for time
{
1 Squat Clean + 1 Front Squat
2 HSPU
2 C2B Pullup
}
75, 95, 115, 135, 155, 165 

2020-11-23 WoD

 Light one today

WARM

1 min row 

MAIN

A. 1 min row sprint for distance
377m

B. 10 min row for distance
2300m

2020-11-22 WoD

 Sunday Run - feelin kinda sluggish...

A. Run 8.92 km; 50:56; 5:43

2020-11-21 WoD

 WARM

1000m row - moderate pace

Several of movements below

MAIN

A. 1 Min row sprint for distance

277m

B. 3 rounds, not for time
{
5 IYT's 2x5#
1 HSHold
2 Perfect Pullups
Clean drills
}

C. Work to a heavy Power Clean + Push Jerk
3x75, 3x95, 3x115, 3x135, 2x155, 2x165(failed both! not warmed up enough! Not training enough!)

D. (Superset w above) 6 rounds:
{
2 One Arm Chinup, assisted
1 HSHold
}

2020-11-20 WoD

 Only had a few min between work and going to pick up dinner, so quick one

A. 10 min Row

~2300m

2020-11-19 WoD

 WARM

couple of movements below

100 SU

MAIN

A. 10,9,8...1
{
Deadlift 135#
Ring Pullup
DB Curl 2x25 (10 per arm, 9 per arm...)
DU x 5 (50, 45, 40...)
}

2020-11-18 WoD

 Took it easy today

A. 10 min row - 2200M

2020-11-17 WoD

 MAIN

A. 20 min row for distance

2600m

B. 3 rounds

{

3 Power Clean + Push Jerk 45, 65, 75

3 Ring Chinup

1 HSHold

}

C. 5 rounds as follows
{
3 CJ 95#
6 HSPU
5 Weighted Chinup 10#

3 CJ 115#
5 HSPU
4 Weighted Chinup 20#

3 CJ 135#
4 HSPU
3 Weighted Chinup 20#

3 CJ 155#
3 HSPU
2 Weighted Chinup 30#

}

2020-11-15 WoD

 A. Run 8.95km; 50:04; 5:36 pace

2020-11-13 WoD

 Quick one, but missed working out for 2 days, and only 30 min I had today so...

A. Row 1000m

B. 3 rounds, not for time

{

3 pullups

1 HSHold

1 Clean

5 Thruster 45#

}

C. 6 min emom - if you run out of time, drop last movement

{
1 Thruster 95#
1 Chinup
1 HSPU
}
1+1+1, 2+2+2, 3+3+3, 4+4, 5+5, 6

2020-11-10 WoD

 WARM

light stretching

MAIN

A. 1000m row

4 min

B. 5 rounds, not for time
{
1 Ring Dip
1 Ring Static Hold
1 TuckBackLever
1 HSHold
3 Squat Cleans & Push Jerk 45/45/65/65/65
}

C. Work to a heavy Squat Clean & Push Jerk
3x75, 3x95, 3x115, 3x135, 2x155, 1x165 (clean only), 1x175 (clean only, and SLOPPY)

D. 6 rounds, superset w above
{
1 strict HSPU
1 C2B pullup
}

2020-11-09 WoD

 A. 20 min row for distance

4750meters

2020-11-08 WoD

 Sunday Run

A. Run 12.0 km; 1:08:33 ;5:43

2020-11-07 WoD

 WARM

light stretching

clean drills

MAIN

A. Row 1000m

B. 3 rounds, not for time
{
1 HSHold
2 Perfect Pullup
3 cleans 45 / 65 / 75
3 OH Press 45 /65 / 75
}

C. Work to a heavy CJ

3x95, 3x115, 3x135, 2x155, 1x165, 1x175 (clean only)

D. (Superset w above) 6 rounds
{
2 HSPU
1 Ring Chinup w ~8sec negative
}

2020-11-06 WoD

WARM

no

MAIN

A. 1000m row

B. 5 Rounds, not for time
{
3 Perfect Pullup
1 HSHold
1 Clean + 3 Front Squat 95#
}

C. 1x25 Back Squat 95#

D. 5x1 Tuck Front Lever

2020-11-04 WoD

 WARM

light stretching

MAIN

A. 1000 m Row

B. 5 Rounds, not for time
{
1 HSHold
3 Weighted Chinup 0/10/20/30/40
5 OHPress 45/65/75/85*/95* (* = Pushpress)
5 Front Squat 45/65/75/85/95
}

C. 3 Rounds, not for time
{
2 One Arm Chinup (assisted)
2 One Arm HSHold (assisted)
2 Weighted Pistol 0/10/20
}

2020-11-02 WoD

 WARM

stretching

100 SU

MAIN

A. 10 Rounds, not for time (segmented randomly)
{
1 Strict MU (after 2 rounds, shoulder still feeling tweaked, so did 2 Ring Pullup)
2 HSPU
3 Front Squat 95#
4 Pistol
5 Pushup
6 Plate Raise
7 AirSquat
8 DB Curl
9 Situp
10 DU
}

2020-11-01 WoD

 Sunday Run

A. Run 6.1km; 32:15; 5:17 pace

2020-10-31 WoD

 WARM

light stretching

MAIN

A. 1000m row

B. Work to a heavy Squat clean

3x45, 3x65, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175(fail)

C. "Frianebeth". For time

{
21 Thruster 95#
21 pullup
15 Squat Clean (I did power cleans) 135#
15 Ring Dip
9 Deadlift 225#
9 HSPU

}
17 min (slow....)

2020-10-30 WoD

 WARM

stretching (not enough!)

MAIN

A. activiation - 3 rounds, not for time
{
3 ring pullup
3 CJ 65#, 95#, 115#
1 StrictMU
}

B. 10 Rounds, fast but not timed
{
2 One Arm Chinup (Assisted)
3 CJ 135#
}

2020-10-29 WoD

 A. 3500m row, 15 min
(~2:05 pace)

2020-10-28 WoD

 WARM

(didn't warm up enough - tweaked my shoulder as a result. Dumb!)

Main

A. 4 rounds, not for time
{
1 HSHold
1 Skin The Cat
1 TuckFrontLever
1 TuckBackLever
3 Squat Clean 75#, 95#, 115#, 135#
}

B. 10 Rounds, not for time
{
1 StrictMU
1 Squat Clean 155#
}

2020-10-26 WoD

 WARM

Light Stretching
Snatch and OH Squat w empty bar

MAIN

A. 5 Rounds, not for time
{
3 WeightedChinup 0#, 10#, 20#, 30#, 40#
1 Power Snatch
3 OH Squat 45#, 55#, 65#, 75#, 85#
20 DU
}

B. 5 Rounds, not for time
{
1 HSHold
1 Power Clean
3 Front Squat 95#, 115#, 135#
1 StrictMU
}

2020-10-25 WoD

 Sunday Run. Was super cold and I wasnt dressed for it, so made it a short one.

A. Run 3.22km, 16:18, 5:04 pace

2020-10-24 WoD

WARM

nada. bad boy!

A. 1000m row

B. (should have been for time, but just went moderate pace and didn't time it)

{

21 Front Squat 95#

21 pullup

15 Front Squat 115#

15 C2B pullup

9 Front Squat 135#

9 StrictMU

}

2020-10-23 WoD

 WARM

2x3 ring pullup

2 HSPU

MAIN

A. For time: 10 rounds

{

Row 1000m/900m/800m....100m (decreasing distance per round)

1 StrictMU

2 Strict HSPU

1 StrictMU

}

time: 39:44

2020-10-21 WoD

 WARM

few of each movement below

100 SU

MAIN

A. 5 rounds, not for time

{

1 HSHold

3 Ring Chinup

10 pushup

1 TuckFrontLever

} 

B. Work to a heavy CJ. Superset (C) per round

5x95, 4x115, 3x135, 2x155, 1x165

C. 5 rounds (superset w above)

{

20 DU

2 OneArmChinup (assisted)

}

2020-10-20 WoD

The Rower arrived!

WARM

none, really. Bad boy!

MAIN

A. 15 min row for distance

3300m

2020-10-19 WoD

WARM

light stretching

Clean drills

MAIN

A. Work to a heavy squat clean, 2 strict MU between each round:

{

Squat Clean 5x75, 4x95, 3x115, 3x135, 2x155, 1x165

6x2 StrictMU

}

2020-10-18 WoD

 Sunday Run

A. Run 12.13km; 1:05:28; 5:24 pace

2020-10-17 WOD

 Park workout while the weather's ok.

WARM

stretching

couple of each movement below

MAIN

A. 10 rounds, not for time

{

5 pullup (kipping)

4 dips

3 chinup (strict)

2 pistol

1 C2B Pullup (strict)

}

2020-10-16 WoD

 WARM

couple of each movement below

MAIN

A. 5 rounds, not for time

{

1 StrictMU

2 Strict HSPU

4 Pistol

8 Benchpress 95#

16 situp

32 DU

}

B. 3 Rounds, not for time

{

3 perfect pullup

2 OneArmChinup (assisted)

}

2020-10-14 WoD

 WARM

stretching

clean drills

MAIN

A. 4 rounds, not for time

{

1 HSHold

1 SkinTheCat

1 Tuck Back Lever

1 Tuck Front Lever

3 Squat Cleans #75/95/115/135

}

B. 10 Rounds, not for time

{

1 StrictMU (last one did a weighted strict MU 10#)

1 Squat Clean #155

}

2020-10-12 WoD

 WARM

2x3 pullups

2x5 thruster #45

2x3 thruster #95

MAIN

A. "Complex Fran"

{

21 Thruster 95#

7 StrictMU (Rx called for barMU but don't have a fixed bar at home)

7 C2B pullup

7 chin-over-bar pullup

then

15, 5/5/5

9, 3/3/3

}

17:30

2020-10-11 Sunday Run

 A. Run 7.46km, 40:50, 5:29pace

2020-10-10 WoD

 WARM

several of movements below

clean drills

MAIN

A. 10 rounds, fast but not for time

{

1 StrictMU

2 Strict HSPU

3 Hang Power Clean 95#

4 Pistol

5 Pushup

6 Ab wheel rollout (from knees)

7s HSHold

8 Lunge

9 Hanging Knee Raise

10 DU

}

2020-10-09 WoD

 WARM

stretching

clean drills

2x3 ring pullups

MAIN

A. Not for time

{

6 CJ 75#, 1 StrictMU

5 CJ 95#, 2 StrictMU

4 CJ 115#, 3 StrictMU

3 CJ 135#, 4 StrictMU

2 CJ 155#, 5 StrictMU

1 CJ 165#, 6 StrictMU

}

2020-10-07 WoD

 WARM

stretching

clean drills

10 back squat 45#

MAIN

A. 5 rounds, not for time

{

1 Clean 95#

1 Squat Clean Thruster 95#

10 Back Squat 95#

8 DB Curl 45#

6 T2B

4 Tuck Back Lever Pullup

}

B. 5 rounds, not for time

{

1 Squat Clean Thruster 95#

5 Front Squat 95#

4 DB Curl 45#

3 T2B

2 Tuck Back Lever Pullup

}

2020-10-06 WoD

 WARM

stretching

MAIN

A. 5 rounds

{

1 HSHold

1 SkinTheCat

1 TuckBackLever

1 TuckFrontLever

}

B. 15 Rounds, not for time

{

1 StrictMU

1 Power Clean + Push Jerk 135#

}

2020-10-05 WoD

 WARM

light stretch

couple of each movement below, at lighter weight/body weight

MAIN

A. Not for time.

{

1 Clean, 5 Front Squat 95#

5 weighted chinup10#

10 Weighted pushup 10# plate

20 DU

}

1, 5, 5, 10, 20, 95#, 10#

1, 4, 4, 8, 20, 115#, 20#

1, 3, 3, 6, 20, 135#, 25#

1, 2, 2, 4, 20, 155#, 35#

1, 1, 1, 4, 20, 165#, 45#

Then did 1 rep weighted chinup

55#, 65#, 75#, 85#

2020-10-04 WoD

 Sunday run

A. Run 13.93km, 1:12:45; 5:13 pace

not a bad pace for that distance. If I'd more time, I'd have done a half-marathon distance to see how I fare vs last attempt. Maybe next Sunday...

2020-10-03 WoD

 Park workout

WARM

light stretching

2x3 pullups

MAIN

A. 800m run

B. 20 rounds, not for time

{

5 pullups

4 pushups

3 dips

2 pistols

1 BarMU

}

C. 400m run

2020-10-02 WoD

 WARM

stretching

2x3 ring pullup

clean drills

CJ 3x95

MAIN

A. 10 rounds for time:

{

1 StrictMU

2 Strict HSPU

3 Power Clean + Push Jerk 135#

}

16:30

2020-10-01 WoD

 WARM

stretching

2x10 DU

Deadlift 5x95, 5x135

OH Press 5x45

MAIN

A. 3 rounds, not for time

{

5 ring chinup

8 OH Press 65#

}

B. 10 rounds, not for time

{

3 Deadlift 225#

20 DU

}

2020-09-29 WoD

 WARM

light stretching

clean drills

2x3 ring pullup

MAIN

A. 6 rounds, not for time

{

3 CJ Power Clean + SplitJerk (weights below)

5 Ring T2B

1 StrictMU

}

3x65, 3x95, 3x115, 3x135, 2x155, 2x165 (clean only, failed jerk)

2020-09-28 WOD

Had limited time, and kid wanted to do some HS practice so kept it pretty light

6xHSHold

3x3 ring pullup

3x3 DBFrontSquat 25#

2020-09-27 Covid workout #150

 Sunday Run - Cut it a little short as I was kinda draggin' from yesterday.

A. Run 4.03km; 18:53; 4:41 pace

Also, given that I'm 150 workouts and 6 months into this pandemic, and have now quit my gym and will continue working from home, am going to retire the "covid" tag

2020-09-26 Covid Workout #149

 Felt guilty at cutting it short yesterday, so did a bigger mixed-bag workout just to feel like I got something done.

WARM

stretching

few of each movement below

MAIN

A. 10 rounds, fast clip but not timed

{

1 StrictMU

2 Pistol

3 Power Clean 115#

4 DB Snatch 25#

5 Pushup

6 Lunge

7 DeltoidPlateRaise 45#

8 DB Curl 2x25#

9 Inclined situp

10 DU

}

2020-09-25 Covid workout #148

 WARM

light stretching

Clean drills

MAIN

A. Work to a heavy Power Clean + Push Jerk

3x65, 3x95, 3x115, 3x135, 2x155, 1x165 (failed)

B. 2x3 ring pullup

C. 3 HSHold

2020-09-23 Covid workout #147

 WARM

3x5 Deadlift (45, 95, 135)

3x HSHold

MAIN

A. "Diane" - 21-15-9 of

{

Deadlift 185 (scaled - Rx is 225)

HSPU (did them strict but not to full depth)

}

time: 11:00

2020-09-22 Covid workout #146

 A. activation. 3 rounds, not for time

{

2 tuck front lever

3 ring pullups

3 squat cleans 45/65/95

}

B. 15 rounds, not for time

{

1 strict MU

1 Squat clean #135

}

2020-09-20 Covid workout #145

 Sunday Run

A. Run 12.11km; 1:02:34; 5:10 pace

2020-09-19 Covid workout #144

 WARM

light stretching

MAIN

A. 800m run

B. 10,9,8...1 of

{

Pullup

Box Jump 24"

T2B

Dip

}

C. 400m run

2020-09-18 Covid Workout #143

 Quick one, limited on time. 

WARM

5 thruster 45

5 thruster 65

3 thruster 95

2x3 strict pullups

MAIN

A. "Fran" - 21-15-9 of

{

Thruster 95#

Pullups

}

Was timing it, but got interrupted partway through, so, not for time.

2020-09-17 Covid workout #142

 Very lightweight workout. ONe of my kids wanted to join, so we just played around w gymnastics stuff

MAIN

A. 5x HSHold

B. 2x OneArmHSHold (practice)

C. 3 TuckFrontLever

D. 3 SkinTheCat

E. 3 TuckBackLever

F. 2 StrictMU

G. 4 OneArmChinup (assisted)

2020-09-16 Covid workout #141

 WARM

light stretching

Clean drills

MAIN

A. 5 rounds

{

3 perfect pullups

2 CJ 75#

1 HSHold

}

B. 10 rounds for time

{

1 StrictMU

2 Strict HSPU (not all full depth though as I tired out)

3 CJ 135#

}

~19min

2020-09-15 Covid workout #140

 MAIN

A. 5 rounds, not for time

{

1 HSHold

1 Tuck Front Lever

1 Skin the cat

1 Tuck Back Lever

}

B. 5 rounds, not for time

{

2 One Arm Chinup (assisted)

5 Ab rollout

3 Dragon Flag Negatives

}

2020-09-14 Covid workout #139

 WARM

light stretching

few of movements below

clean drills

MAIN

A. 3 rounds, not for time

{

2 Ring Static Hold

1 Planche Lean

10 deltoid plate raise

3 inverted hang to tuck front lever

}

B. Work to a heavy triple squat clean

3x75, 3x95, 3x135, 3x135, 3x155, 1x165 (fail)

C. 5 rounds for time (smokiness didn't help!)

{

10 burpee

20 air squat

30 DU

}

9:35

2020-09-12 Covid Workout #138

 WARM

light stretching

several of movements below

clean drills

MAIN

A. 3 rounds, not for time

{

3 CJ 45

3 ring chinup

3 front squat 45#

}

B. Work to a heavy CJ (power clean, push jerk)

3x75, 3x95, 3x135, 2x155, 1x165, 1x175 (failed)

C. (Superset w above) HSHold

6x1, 5-10s

D. Chipper: not for tim, and in mixed order

{

10 StrictMU

20 Pistol

30 Pushup

40 Ring Pullup

50 OHPress 65#

60 DB Curl 25#

70 Situp

80 Lunges

90 Air Squat

100 DU

}

}

2020-09-11 Covid workout #137

 WARM

stretching

MAIN

A. 3 rounds not for time (activation)

{

3 CJ 45#

3 ring pullups

3 front squat

}

B. 10 rounds, not for time

{

1 StrictMU

2 pistols

3 CJ 135#

}

2020-09-09 Covid workout #136

 WARM

light stretching

MAIN

A. 5 rounds:

{

3 ring pullups

2 OneArmHSHold (assisted)

2 pistol

}

B. 5 rounds

{

3 weighted Ring Pullups #45

2 Strict HSPU

2 weighted pistol 25#

}

C. 5 rounds, not for time

{

2 strict MU

40 DU

}

2020-09-07 Covid workout #135

 MAIN

A. 4 mile hike

(later)

B. 5 rounds

{

3 perfect pullup

3 Squat Clean Thruster 45#

3 weighted chinup 25#

3 Inverted Hang to TuckFrontLever

}

C. 10 rounds, not for time

{

1 StrictMU

1 Squat Clean 145#

1 HSHold

}

2020-09-06 Covid workout #134

 WARM

stretching

MAIN

A. Run 12.5km; 1:06:43; 5:20/km pace

2020-09-05 Covid workout #133

 Park workout

WARM

Light stretching

MAIN

A. Run 800m

B. 20 rounds

{

5 pullup

4 pushup

3 T2B

2 Shrimp Squat

1 BarMU

}

C. 400m run

2020-09-02 Covid workout #132

 A. 5 rounds, not for time

{

1 HSHold

2 Static Ring Hold

4 tuck front lever pullup

}

B. 5 rounds, not for time

{

1 Squat clean 135#

1 Front Squat 135#

2 One Arm Chinup (assisted)

}

C. 3x8 DB Bench 2x25#

2020-09-01 Covid workout #131

 WARM

stretching

several of movements below

Clean drills 45#

MAIN

A. 5 rounds

{

3 ring chinup

3 CJ 45#

1 HSHold

5 OH Press 45#

}

B. 10 rounds

{

1 strictMU

2 strict HSPU

3 CJ 135#

}

17:39

2020-08-30 Covid workout #130

 A. Run 8.0km; 39:56; 5:00 pace

2020-08-29 Covid workout #129

 WARM

light stretching

MAIN

A. 800m run

B. 10,9,8....2,1 of

{

pullup

dip

box jump 20"

T2B

Shrimp Squat

1 per round LegRaiseToInvertedHang

}

So 55 reps of each plus 10 = 285 reps

C. 400m run

2020-08-28 Covid workout #128

 WARM

light stretching

MAIN

A. Activation. 5 rounds, not for time

{

3 CJ 45#

3 lateral DB rais 2x5#

3 lat pullup raise

20 DU

}

B. 10 Rounds for time:

{

1 StrictMU

2 Strict HSPU

3 CJ 135#

}

time: 16:55

2020-08-25 Covid workout #127

 Didn't get a chance to workout yesterday, and wasn't sure I would today, but I finally picked up some bumper plates on CL today!, So got a quick one in since I hadn't done any oly lifts for a while:

MAIN

A. 10 rounds, not for time

{

1 StrictMU

2 Power Clean + Push Jerk 135#

}

2020-08-23 Covid workout #126

 WARM

light stretching

MAIN

A. Run 12.30 km; 1:06:26; 5:24 pace

2020-08-22 Covid workout #125

 WARM

light stretching

MAIN

A. 800m run

B. 10 rounds, not for time

{

5 pullup (kipping)

5 box jump 24"

5s L-sit

4 chinups (strict)

}

C. 400m run

2020-08-21 Covid workout #124

 WARM

light stretching

MAIN

A. 5 rounds, not for time

{

5 OH Press 45#

5 pushups

5 T2B

}

B. "Annie". For time, 50-40-30-20-10

{

DU

Situps

}

time: 7:50

2020-08-20 Covid workout #123

 WARM

light stretching

MAIN

A. 5 rounds, not for time

{

1 HSHold

2 pullup

3 chinup

4 pistol

5 thruster 45#

}

B. 3 rounds, not for time

{

1 Strict MU

2 one-arm-HSHold(assisted, 1 per side)

}

2020-08-18 Covid workout #122

 A. Run 6.41km, 34:57, 5:27 pace

later

B. 1hr kayaking (slow pace)

2020-08-17 Covid workout #121

 A. Run 4.88km, 26:42, 5:29 pace

later

B. 30 min kayak (slow pace)

2020-8-16 Covid workout #120

 Sunday Run

A. Run 6.55km, 33:26, 5:06 pace

2020-08-15 Covid workout #119

 WARM

lights stretching, couple of each move below

MAIN

A. 800m run

B. 10 rounds, not for time

{

5 T2B

4 Dip

3 Strict Pullup

2 Shrimp Squat

1 BarMU

}

C. 400m run

2020-08-13 Covid workout #118

 WARM

light stretching

several of movements below

MAIN

A. 7 rounds for time (was going to do 10 but once I saw how long it was going, had to cut)

{

1 StrictMU

2 FrontLeverPulls

3 Pike Pushup

4 Pistols

5 Thruster 45#

6 OH Press 45#

7 Air Squat

8 DBCurl 2x25#

9 Incline Situps

10 DU

}

2020-08-12 Covid workout #117

 WARM

light stretching

few of each movement below

MAIN

A. 5 rounds, not for time

{

1 HSHold

2 Static Ring Hold

5 TuckFrontLeverPullup

}

B. 5 rounds, not for time

{

8 InclinedDBBench

6 pistol

4 ring chinup

2 HSPU

}

2020-08-10 Covid workout #116

 WARM

light stretching

2x3 ring pullup

2x1 MU

20 DU

MAIN

This was a fun one I came up with.

A. AMRAP 30, but read note below

{

1 MU

10 DU

2 MU

20 DU

3 MU

30 DU

.... up to 10/100

}

You can stop MU's at any point to finish up the DU's (where more reps will come from) but you CANNOT go back and do the MU's afterward.

I did up to round 7 (so 28 MU, 280 DU) by around minute 21, then did 270 DU by 29 min

2020-08-09 Covid workout #115

 A. Run 9.39km, 45:10, 4:48 pace

2020-08-08 Covid workout #114

 WARM

light stretching

MAIN

A. 800m run

B. 20 rounds, not for time

{

5 pullup

5 dip

5 T2B

5 box jump 20"

}

C. 400m run

2020-08-07 Covid workout #113

 WARM

light stretching

couple of each movement below

MAIN

A. 8 rounds (fast, but didn't time)

{

2 StrictMU

2 Strict HSPU

4 Ring pullup

4 thruster 55#

6 Front Squat 55#

6 Barbell row 55#

20 Situp

20 DU

}

2020-08-05 Covid workout #112

WARM

light stretching

1 round of Cindy

MAIN

A. 5 rounds, not for time

{

1 HSHold

1 TuckFrontLever

1 Skin the Cat

1 Tuck Back Lever

10 DBCurl 25#

}

B. "Cindy" 20 min AMRAP of

{

5 pullup

10 pushup

15 Air Squat

}

16 rounds + 16 reps

not as good as back in March but tied my previous PR, not bad considering poor excuse for pullup bar and that I've not been pushing cardio that hard. May try at the park next saturday and see if I can get 18 rounds again.

2020-08-03 Covid workout #111

WARM

light stretching

few of each movement below

20 DU

MAIN

A. 5 rounds not for time

{

1 HSHold on parallettes

3 RingChinup

5 DB OHSquat 2x5#

20 DU

}

B. 10 rounds, not for time

{

1 StrictMU

2 HSPU

4 Pistol

8 Weighted Situp 25#

}

2020-08-02 Covid workout #110

A. Run 12.55km,  1:08:19; 5:27 pace

2020-08-01 Covid workout #109

WARM

stretching

10 air squats

few lunges

MAIN

A. 800m run

B. 10 rounds

{

5 strict pullups

5 dips

5 box jump 24"

5 T2B

}

C. 800m run

2020-07-31 Covid workout #108

WARM

light stretching

MAIN

A. 5 rounds

{

1 Static Ring Hold 2-3s

2 Archer Ring Dip (scaled)

3 weighted ring chinup 25#

}

B. 1,2,3...6,7,6....3,2,1 (49 reps) fast, but didn't time

{

burpees

air squat 

pushup

}

C. "Annie": 50,40,30,20,10 of

{

DU

situps

}

time: 8 min (slow!)

2020-07-30 Covid workout #107

WARM

light stretching 

couple of each movement below

MAIN

A. 5 rounds

{

2 strict HSPU

4 pistols

6 thrusters 55#

8 weighted situps 25#

10 Incline DB Tricept raise 25#

}

B. 5 rounds

{

1 tuck front lever

1 skin the cat

1 tuck back lever

10 pushups

}

2020-07-29 Covid worktout #106

WARM

light stretching

couple of  each movement below

MAIN

A. 5 rounds

{

20 DU

10 lateral DB raise 5#

10 side DB raise 5#

10 Air squat

1 HSHold

}

B. 30 MU for time

time: 18 min, but had to run in and flip the steaks on the bbq a couple times!

2020-07-28 Covid workout #105

light one today

MAIN

A. 5 x

{

1 pullup

1 chinup

}

B. 5x

{

1 HSHOld

1 StrictMU

}

C. 5x5 BB Row

2020-07-26 Covid workout #104

A. Run 4.69km, 22:39,  4:50 pace

later

B. ~1hr rowing (kayak)

2020-07-25 Covid workout #103

WARM
light stretching

few of each move below

MAIN

A. 800m run

B. 10,9,8...1

{

pullup

dip

T2B

air squat

}

(55 reps of each - didn't time it)

C. 400m run

2020-07-24 Covid workout #102

A. Run 7.66 53:22 6:58

Pace would have been a lot better had I not EATEN it partway through :-p

2020-07-23 Covid workout #101

(away at a cabin - so got some running/hiking in)

A. Run 8:51km, 1:01:16, 7:12 pace

(lots of it on hills, lava rock, etc)

B. Hike 7.5km (same route minus a dogleg, with fam, slower pace)

C. 30 min easy rowing

2020-07-21 Covid workout #100

WARM

stretching

MAIN

A. 5 rounds, not for time

{

2 Static Ring HOld

2 Archer Ring Dip (assited)

2 strict ring pullup

}

B. 5 rounds, not for time

{

1 Snatch 45#

2 OHSquat 45#

3 OHPress 45#

4 Thruster 45#

5 Hang Power Clean 45#

}

C. 3 rounds, not for time

{ 

2 TGU 25#

3 Pike pushup (parallettes)

}

2020-07-20 Covid workout #99

WARM

light stretching

20 DU

couple each of movements below

MAIN

A. 5 rounds, fast but not for time

{

20 DU

10 DB Inclined Bench 2x25#

1 HSHold

}

B. 5 rounds, fast but not for time

{

2 StrictMU

4 HSPU (not all to full depth as I started to fatigue)

6 pistols

8 DB FrontSquat 2x25#

10 Inclined DB Tricep Raise 25#

}

C. 10 min squat hold

2020-07-19 Covid workout #98

A. Run 13.42km, 1:13:24, 5:28 pace

2020-07-18 Covid workout #97

Took it kind of easy yesterday so decided to do something beefier today

A. 1 mile run

B. 14, 13, 12... 1 of

{

pullup

dip

pushup

air squat

T2B

}

(total 105 reps of each = 525 reps)

C. 400m run

2020-07-17 Covid workout #96

A. 5 mile mountain bike ride

2020-07-16 Covid workout #95

quick one as was pressed for time

WARM

light stretching

MAIN

A. 10 rounds, not for time, but moved pretty quickly

{

1 StrictMU

2 Strict HSPU

3 OH Squat 45#

4 DB Snatch 25#

5 pushup

}

2020-07-15 Covid workout #94

WARM

light stretching

MAIN

A. 5 rounds

{

10 OHPress 45#

10 DBCurl 25#

5 T2B (rings)

}

B. 5 rounds

{

10 InclineDBTricepRaise

1 HSHold

}

C. 3 rounds

{

1 StrictMU

2 OneArmPushup (assisted)

3 Weighted Chinup 25#

4 pushup

}

2020-07-14 Covid workout #93

WARM

light stretching

MAIN

A. 5 rounds

{

10 lunges

1 Tuck Front Lever

1 Skin the Cat

1 Tuck Back Lever

20 DU

5 HS Shrug

1 HSHold

}

2020-07-13 Covid workout #92

Did a beefier chipper - whittled away at it in random order

WARM

stretching

several each of movements below

MAIN

A. For time

{

100 DU

90 Thruster 45#

80 Pushup

70 Situp

60 DB Snatch 25#

50 Chinup

40 Pistol

30 HSPU

20 Strict MU

10 Weighted pullup 12# (started as weighted MU but failed couple reps, scaled down)

}

time: ~55min (550 reps)

2020-07-12 Covid workout #91

A. Run 11.69km; 1:01:59; 5:18 pace

2020-07-11 Covid workout #90

WARM

light stretching

MAIN

A. Run 1mile

(didn't time it, but ~5:00/km pace)

B. 5 rounds, not for time

{

5 C2B Pullup

1 TuckFrontLever

1 Skin the Cat

1 Tuck Back Lever

5 Dip

1 BarMU

}

C. 400m run

Later 

D. ~3mile row (kayak)

2020-07-10 Covid workout #89

WARM

light stretching

20 AirSquat

MAIN

A. 5 rounds

{

30s pancake stretch

2x5s Static Ring Hold

}

B. 5 rounds

{

20 Back Squat 45#

4 Ring Archer Dip (slightly bent arm)

}

C. 3 rounds

{

3 "kip up" rollout

1 HSHold 5s

2x2 One Arm Chinup negatives (assisted)

}

2020-07-09 Covid workout #88

Got a barbell on craigslist! Yay!

WARM

passthrus

light stretching

MAIN

A. 10 Rounds

{

1 PowerSnatch 45#

2 OHSquat #45

3 OHPress #45

4 Thruster #45,

5 Hang Power Clean #45

}

B. 5 rounds

{

2 Strict MU

2 OneArmHandstand (assisted)

}

C. 5 rounds

{

4 weighted pistol 25#

3 weighted chinup 25#

1 HSHold

}

2020-07-08 Covid workout #87

WARM

light stretching

10 air squats

MAIN

A. 10 rounds

{

5 burpees

10 Air Squats

}

B. 5 rounds

{

5 HSShrug

1 HSHold

1 Tuck Front Lever

1 Skin The Cat

1 Tuck Back Lever

}

C. 5 rounds

{

20 DBCurl 25#

10 pushup

}

2020-07-06 Covid workout #86

WARM

light stretching

20 SU

10 DU

2x3 strict pullups

MAIN

A. 5 rounds

{

~10s HSHold

40 DU

}

B. 5 rounds

{

5 strict pullup

10 DB Incline bench 2x25#

}

C. 5 rounds

{

2 MU

4 Pistol

6 DB Snatch

8 negative incline DB Tricept Extension 25#

10 weighted situp 25#

}

2020-07-05 Covid Workout #85

Sunday Run

A. Run 9.56km; 46:28 min; 4:52 pace

//later

B. 1hr kayaking, light pace

2020-07-04 Covid workout #84

WARM

light stretching

10 SU

10 DU

couple of each movement below

MAIN

A. 10 rounds for time

{

1 Skin the Cat

2 Strict MU

3 Strict HSPU

4 pistols

50, 45, 40....5 DU (decreasing per round)

}

22 min

B. 3 rounds not for time

{

1 Tuck back lever

1/side One Arm Chinup (assisted)

2020-07-03 Covid workout #83

WARM

light stretching

MAIN

Sort of a half Murph variation

A. 1 mile run

B. 10 rounds

{

1 BarMU

4 Pullup

10 pushup

15 Air Squat

}

A+B = 22min

C. 400m run

2020-07-02 Covid workout #82

WARM

light stretching

20 DU

MAIN

A. 5x HSHold

B. 5 rounds for time

{

3 CJ 135#

3 StrictMU

}

9:30

C. 3x Front Tuck Lever

2020-07-01 Covid workout #81

WARM

light stretching

clean drills

MAIN

A. 5 rounds, not for time

{

1 HSHold

1 Ring Static Hold

}

B. Work to a heavy CJ

3x95, 3x115, 2x135, 2x155, 1x165, 1x185(fail)

2020-06-28 Covid workout #79

Sunday run

A. Run 9.12km; 46:36, 5:07 pace

2020-06-27 Covid workout #78

Hi the park and did Murph again. Was really dragging at the end in the last part of the run :-p

WARM

stretching

MAIN

A. "Murph". For time:

{

1 mile run

100 pullups

200 pushups

300 Air Squats

1 mile run

}

time: ~40 min

2020-06-26 Covid workout #77

WARM

light stretching

clean drills

MAIN

A. 3 rounds, not for time

{

3 Ring Chinup

1 HSHold

}

B. 10 rounds for time

{

1 StrictMU

2 Strict HSPU

3 Power Clean + Push Jerk 135#

}

time: 14:00

C. 3 rounds, not for time

{

2/side archer chinup negatives

HSHold

}

2020-06-25 Covid workout #76

WARM

light stretching

MAIN

A. 4 rounds, not for time

{

1/side OneArmHSHold (assisted)

1 Tuck Front Lever

20/15/10/5 BackSquat 115#

}

B. 3 rounds, not for time

{

2 HSHold

2 Skin the Cat

}

2020-06-24 Covid workout #75

WARM

20 SU

20 DU

Snatch drills

2x3 ring pullup

several of movements below

MAIN

A. 10 rounds for time

{

1 MU

2 Strict HSPU

3 Hang Power Snatch 65#

4 Anterior Deltoid Press 45#

5 barbell row 65#

20 DU

}

Time: 24:45

B. 4 rounds, not for time

{

1x ~5s HSHold

3 slow ring chinup

}

2020-06-22 Covid workout #74

WARM

light stretching

clean drills

MAIN

A. 3 sets, not for time

{

1 HS Hold

2 "IYT Ring Chinups" (1 chinup "I", 1 pullup "Y", 1 pullup "Y")

}

B. Work to a heavy CJ (power clean push jerk)

3x95, 3x115, 3x135, 2x155, 1x165

C. (superset w above)

6x1 StrictMU

2020-06-21 Covid workout #73

Sunday Run, plus a hike later in the day.

A. Run 9.66 km; 47:02; 4:52 pace

(later)

B. Hike 9.36 km; 2:28:00 15:50 pace (though there was an ice cream stop :-p

2020-06-20 Covid workout #72

WARM
light stretching

MAIN

A. Run 1 mile (didn't time, but did a decent pace)

B. 5 rounds, not for time
{
5 pullups
5 dips
1 tuck front lever
1 tuck back lever
}

2020-06-19 Covid workout #71

WARM
light stretching
10 back squat 45#

MAIN

A. 3 rounds
{
HSHold ~5s
3 ring pullup
}

B. for time (but didn't time - held decent pace except on sets of 4,5 MU)
{
1 StrictMU
20 Back Squat 95#
2 StrictMU
15 Back Squat 95#
3 StrictMU
10 Back Squat 95#
4 StrictMU
5 Back Squat 95#
5 StrictMU
}

2020-06-18 Covid workout #70

WARM
light stretching
20 DU
2x3 ring chinup

MAIN

A. Work to a heavy PowerClean Push Jerk
4x95, 3x115, 3x135, 2x155, 2x165

B. (superset w above) 6x1 HSHold

C. 5 rounds, (didn't time but tried to go fast)
{
50,40,30,20,10 DU
2 ArcherChinup/side
}

2020-06-17 Covid workout #69

WARM
light stretching, several of each of moves below

MAIN

A. 8 rounds for time (was going to be 10, had to cut it a bit short)
{
1 MU
2 strict HSPU
3 Front Squat 135#
4 man makers 2x25#
5 hanging knee raise
20 DU
}
time: 23:00

2020-06-15 Covid workout #68

WARM
light stretching
clean drills
2x3 ring pullup

MAIN

A. 3 rounds, not for time
{
HSHold for balance
3x static ring hold w turnout
}

B. 3 round, not for time
{
2 (1/side) one arm handstand practice
2 Archer Dip (attempts, other arm bent quite a bit)
}

C. Work to a heavy of complex below
{
1 deadlift
3 Hang Power Cleans
3 pushpress
}
95, 115, 135, 155, 165(only 2 HPC, 1 PP here), 185 (only 1 HPC), 195 (DL only, failed HPC)

D. 8 rounds (superset w each of the above)
1 strict MU

2020-06-14 Covid workout #67

Sunday Run

A. Run 7.23km; 37:52; 5:14 pace

2020-06-13 Covid workout #66

WARM
light stretching

MAIN

A. Run 3.5km; 16:18; 4:39 pace

B. 5 rounds
{
5 pullups
5 dips
}

C. 3 rounds
{
3 dragon flag negatives
1 BarMU
}

2020-06-12 Covid workout #65

WARM
light stretching

MAIN

A. 3 rounds
{
HSHold 30s, 20s, 10s
HSHold (off wall for balance, 3-5s)
}

B. Work to a heavy CJ (power clean, push jerk)
3x95, 3x115, 3x135, 3x155, 2x165, 1x185(fail)

C. (superset w above) 6 sets
{
1 MU
1 5-10s ring static hold
}

D. 3 HS Hold:
attempt at 1-hand, left
attempt at 1-hand, right

2020-06-11 Covid workout #64

WARM
light stretching
2x3 ring pullups
1 MU
5 thruster 45#
1 thruster 95#

MAIN

A. 9 rounds - reps as follows below: (for time)
{
1,2,3,4,5,4,3,2,1 RingMU (15 total)
5,4,3,2,1,2,3,4,5 Thruster (29 total)
}
time: 16:30

B. 3 Rounds - times as follows
{
30s, 20s, 10s HSHold, into
3-5s HS balance off wall}

2020-06-10 Covid workout #63

Another pretty lightweight workout

WARM
light stretching
few sets of bw lunges
2x3 Ring Chinup

MAIN

A. 3x3/arm One Arm Chinup (assisted)

B. (superset w above) 3x2 Tuck Front Lever

C. 3x1 frog stand attempt

D. 5 rounds
{
10 barbell lunge
5,4,3,2,1 strict HSPU
}

2020-06-09 Covid workout #62

WARM
std warmup
2x3 ring pullup
2x10 SU

MAIN

A. 5 rounds (moderately fast, but didn't time it - shame!)
{
20 DU
15 pushup
10 DB Squat 2x25#
1 strict MU
5 ring dip
}

B. 10,9,8,7....1
DB Curl (per arm) 25#

C. Superset w above - 1 HSHold per round (10 rounds)

2020-06-08 Covid workout #61

WARM

light stretching
clean drills

MAIN

A. 1x100 Air Squat

B. Work to a heavy PowerClean + Push Jerk
4x95, 3x115, 3x135, 2x155, 1x165

C. 6 x HSHold

2020-06-07 Covid workout #60

Sunday run

A. Run 5.35km; 27:02min; 5:03

2020-06-06 Covid workout #59

WARM
stretching
2x5 thruster 45#
2x3 ring pullup

MAIN

A. 10 rounds for time
{
3 MU
3 Thruster 95#
}
time: 16:00

B. 3 rounds, not for time
{
5 pike pushups from box
1 HSHold ~5-10s off wall
}

C. 2x 1min handstand (on wall)

2020-06-04 Covid workout #58

Limited time, another lighter-than-it-should-be workout

WARM
light stretching
100 SU
2x5 deadlift 95#, 135#

MAIN

A. 4x5 deadlift (185, 205, 215, 215, 215)

B. Superset w above
5x2 HSHold ("box" offset for a couple of them, based on youtube vid I saw. left and right arms offset for 1, then offset other way)

C. HSHold for time
2x1 min, 1x30s

D. 5 rounds (fast but not timed)
{
20 DU
1 Power Clean 135#

2020-06-03 Covid workout #57

Ugh. slacking again. need to put in more time. Just some light skill & strength work here.

WARM
light stretching
2x3 ring pullup

MAIN

5 rounds, not for time
{
1 strict MU
~5s static hold ring turnout
1 10s frog stand
1 10s HSHold for balance (on wall)
}

2020-06-02 Covid workout #56

Cur it short today due to limited time. Ugh. bad man!

WARM
light stretching
2 HSHold
2x3 ring pullup
2x3 OHPress 45, 95

MAIN

A. 5 rounds, not for time (but should have been!)
{
5 Front Squat 95#
4 One Arm Chinup (assisted)
3 strict HSPU
2 Tuck Front Lever
1 Strict MU
}

2020-06-01 Covid workout #55

WARM
light stretching
2x3 ring pullups
clean drills

MAIN

A. 5k hike (not for time)

B. Work to a heavy CJ
3x45, 3x95, 3x115, 3x135, 2x155, 2x165, 1x185(failed)

C. 6x1 strict MU

2020-05-31 Covid workout #54

Sunday run

A. Run 5.54 km,  26:08, 4:43 pace

2020-05-30 Covid workout #53

5th saturday in May, 6th Murph of the month

WARM
light stretching

MAIN

A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
}
time: 38 min

2020-05-29 Covid workout #52

Something of a random "just get a bunch of movements in" workout. Need to do some proper programming

WARM
light stretching
few of each movement below
10 back squat 45#

MAIN

A: for time:
{
1 HSHold 10s
50 back squat 95#

1 HSHold 10s
50 DB curl 25#

1 HSHold 10s
50 hanging knee raise

1 HSHold 10s
50 DU

1 HSHold 10s

}
time: 17 min

2020-05-28 Covid workout #51

WARM
light stretching
few of each movement below
clean drills

MAIN

A. 10 rounds for time
{
1 Power Clean, Push Jerk 135#
2 strict HSPU (to abmat)
3 ring pullup
4 pistol
5 pushup
}
time: 17:15

2020-05-27 Covid workout #50

Short one after a rest day yesterday, but got a couple good workouts in on the weekend. Still need to get more regimented about my routine and goals...

WARM
light stretching
2x3 ring pullups

MAIN.

A. Work to a heavy Squat Clean & push jerk
5x45, 3x95, 3x115, 3x135, 2x155, 2x165, 1x185(failed)

B. (superset w above)
6x1 strictMU

2020-05-25 Covid workout #49 - Memorial Day Murph

Did Murph like every other memorial day, but gym being closed I had to do it at the park. Also, this was the 5th Murph this month, as I set a goal of doing it every Saturday in May plus memorial day. One more to go next Saturday.

WARM
light stretching

MAIN

A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
}
time: 40:30 (not great, but not bad considering I did it 2 days ago)

(later)

B. 8km hike, 500ft climb

2020-05-24 Covid workout #48

Sunday runday.

A. Run 6.84km; 35:35; 5:12 pace

2020-05-23 Covid workout #47

Went down to the park, did Murph again. screwed up my counting so possible I missed a set?

A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
}
time: 45 min

2020-05-22 Covid workout #46 & B-Day MU's

WARM
light stretching
clean drills
3x2 Ring pullups

MAIN

A. Work to a heavy Power Clean + Push Jerk
5x45, 5x95, 3x115, 3x135, 3x155, 2x165, 1x185 (failed)

B. B-Day MU. 51 MU for time
(Bday was 5 weeks ago, but had an injury I was rehabbing so left it till I felt better. Did steady singles teh whole way through so was 2 min off my PR for 30-MU-for-Time, but was almost a minute faster than last year for the whole thing, at of course 1 rep more than last year)
{
51 MU for time
}
Time: 23:30 (split time at 30 - 12:30)

2020-05-20 Covid workout #45

WARM
light stretching

MAIN

A. Work to a heavy Power Clean & Push Jerk
5x45, 3x95, 3x115, 3x135, 2x155, 2x165, 2x185 (failed both)

B. One Arm Pullup progressions
3x1/side, assisted

C. 3x8 Anterior Deltoid Press
3x8 45#

D. MU work
4 strict singles

E. Planche clean

2020-05-19 Covid workout #44

WARM
Light stretching, 1-2 of each movement below

MAIN

A. 8 rounds for time (was going to be 10, but ran out of time)
{
1 clean 95#
2 OH Press 95#
3 front squat 95#
4 pullup
5 Pike Pushup
6 Pistol
7 Hanging Knee Tuck
8 DB Curl
9 pushup
10 DU
}
time: 22 min

2020-05-18 Covid workout #43

WARM
light stretching
clean drills

MAIN

A. Work to a heavy CJ (Power Clean, Push Jerk
5x95, 3x115, 3x135, 3x155, 2x165, 2x185 (failed one, made the clean on the second. Sloppy but I'll take it)

B. (Superset w above) HSHolds on parallettes
6x10s

C. MU Practice
1,1,2 MU
1 strict MU

2020-05-17 Covid workout #42

WARM
light stretching

MAIN

A. Run 6.60km; 31:54; 4:50 pace

2020-05-16 Covid workout #41

WARM
light stretching

MAIN

A. "Murph"
{
1 mile run
100 pullup
200 pushup
300 air squat
1 mile run
}
time: 43:27 (but I did like 1.2 miles at the end or something, so maybe 42 min-ish)

2020-05-14 Covid workout #40

WARM
light stretching
couple of each movement below.

MAIN

A. 10 rounds for time
{
1 snatch 45#
2 DB OH Squat 25# (1/side)
3 strict pullups
5 pushups
5 thruster 45#
}

14 min

2020-05-13 Covid workout #39

WARM
light stretching and couple of each movement below

MAIN

A. 10 rounds for time
{
1 MU
2 HSPU
3 CJ 135#
4 pistols (2/leg)
5 burpees
}
time: 24:15

2020-05-11 Covid workout #38

WARM
light stretching
clean drills

MAIN

A. Work to a heavy Squat Clean & Push Jerk
5x95, 4x115, 3x135, 2x155, 2x165, 1x185(fail)

B. Superset w above
6x1 HSHold, 10s

C. Superset w above
strict pullup (using broom handle as pullup bar!)
2x5, 2x4, 2x3

D. MU practice
1,1,2,1,1

2020-05-10 Covid workout #37

A. Run 6.35km;  32:35; 5:08 pace

2020-05-09 Covid workout #36

Feeling like I hadn't been working hard enough, combined with what looked like was going to be a sunny saturday morning, decided to do Murph again.

WARM
light stretching

MAIN

A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 air squts
1 mile run
}
time: 41:38

2020-05-08 Covid workout #35

WARM
light stretching

MAIN

A. work up to some moderate deadlifts (all the weight I have at home)
10x135, 8x155, 6x185, 4x205, 2x215

B. (superset w above)
1 HSHold per round, for balance

C. Work to a heavy CJ
5x95, 3x115, 3x135, 3x155, 2x165, 2x185 (failed both, but almost got one)

D. (superset w above) MU work
2 kipping MU, 4 strict MU

2020-05-07 Covid workout #34

WARM
light stretching
20 back squat 45#
2x3 ring pullup

MAIN

A. 3 rounds, not for time
{
10 back squat 95/115/135
2+2 One Arm Chinup (assisted)
}

B. 3 rounds, not for time
{
5 thrusters 95#
1 deficit handstand pushup (parallettes)
5s HSHold
}

C. 3x8 AnteriorDeltoidPress 45#

2020-05-06 Covid workout #33

Light workout after 2 days off (ugh!). On positive side, first MU's in almost a month after nursing a mild injury (tendons in forearm)

WARM
light stretching

MAIN

A. Work to a heavy Power Clean & Push Jerk
5x95, 4x115, 3x135, 2x155, 2x165, 1x175 fail

B. 3 rounds, not for time
{
5 ring pullups
35 DU
}

C. 5 rounds, not for time
{
1 MU
1 frog stand ~10s
}

2020-05-03 Covid workout #32

WARM
light stretching
clean drills

MAIN

A. Work to a heavy Power Clean & Push Jerk
5x95, 4x115, 3x135, 2x155, 2x165, 1x185(Failed)

B. (Superset w above) HSHold
6x 5-10s

C. 6 rounds (fast, but didn't time it)
{
33 DU (2x34)
10/side DBCurl 25#
}

2020-05-02 Covid workout #31

Felt I'd not been pushing myself enough lately, so decided on a whim to do Murph this morning.

Not my fastest time, but out of shape, wet pullup bar w gloves, etc. Time was ok.

MAIN

A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
}
time: 45 min (+/- 30 sec)

(Did 15 sets of 5/10/30; then 5 sets of 3/5/0, then 5 sets of 2/5/0; as grip was gone)

2020-05-01 Covid workout #30

WARM
light stretching

MAIN

A. 4 rounds, increasing weight each round:
{
1 Snatch
5 OH Squats
}
45#, 65#, 75#, 95#

B. Anterior Deltoid Press, increasing weight each round
{
5x5 reps
}
25, 35, 45, 55, 3 reps at 70#

C. Squat Clean ladder
2x95, 2x115, 2x135, 2x155, 2x165

D. Tuck Front Lever
3x ~5sec

2020-04-30 Covid workout #29

WARM
light stretching

MAIN

A. 3x5 OH Press 95#

B. 3x5/side pistols

C. 3x5 weighted ring pullups
0#, 25#, 35#

D. Single Power Clean ladder
1x95#, 1x115#, 1x135#, 1x155#, 1x165#

E. 3x5 pike pushup on parallettes

2020-04-29 Covid workout #28

A. Work to a heavy Power Clean & Push Jerk
5x45, 4x115, 3x135, 2x155, 2x165, 1x185 (failed)

B. Superset w above - strict HSPU
5,4,3,2,2,2

C. 3x5 ring pullup

D. 3x5 pushups

2020-04-27 Covid workout #37

Pretty quick one, as I only had a short window of time before dinner.

WARM
light stretching
clean drills

MAIN

A. Work to a heavy Power Clean & Jerk
5x45, 3x95, 3x115, 3x135, 2x155, 2x165, 1x185 (failed but ALMOST got the jerk)

B. (superset w above). 6x1 HSHold on parallettes, 10-15s

C. 2x5 ring pullup

D. 2x5 pushup also on parallettes.

2020-04-26 Covid workout #36

A. Run 5.4km; 4:55 pace

2020-04-25 Covid workout #35

WARM
light stretching
clean drills

MAIN

A. CJ 21's
5x95, 5x115, 5x135
1x145, 1x155, 1x165, 1x185(failed both) - next time should do 2,2,2 or a bunch at 165

B. 3x1 Tuck Front Lever (just 1-2s each)

C. 3x2 One Arm Chinup - assisted (on rings)

D. 2x3 Ring Pullup

2020-04-23 Covid workout #34

WARM
clean drills
light stretching
couple of each movement below

MAIN

A. 10, 9, 8...1 ( 55 reps each)
{
Power Clean 135#
DB Snatch 25#
pushups
T2B (Toes to rings)
1 HSHold 10s each round
}

2020-04-22-Covid workout #33

WARM
light stretching
clean drills

MAIN

A. Work to a heavy Power Clean Push Jerk
5x95, 4x115, 3x135, 2x155, 2x165, 1x185(fail)

B. (superset w above). Strict HSPU
1x5, 1x4, 1x3, 1x2, 1x2

C. Snatches
3x95, 1x115(fail)

D. 50 alt DB Curl (2x25#)

2020-04-21 Covid workout #32

WARM
1 mile walk (w pooches :-)
stretching
2x5 thruster 45#
1x3 thruster 95#
1x3 ring pullup

MAIN

A. 10 rounds for time
{
5 thruster 95#
5 Ring pullup
10 DU
}
time: 18 min

2020-04-19 Covid workout #31

A. Run 5k; 22:39; 4:32 pace

2020-04-18 Covid workout #30

WARM
light stretching
20 air squats
10 squats 45#
3 squats 95#

MAIN

A. "Bring Sally Down" w 95# Back squats
had to skip 5 squats but didn't put bar down

B. Work to a heavy Power Clean & Push Jerk
3x95, 3x115, 3x135, 2x155, 2x165, 1x185(failed)

C. (Superset w above) 5x5 Ring Pullup

D. 20 min yoga w kids

2020-04-17 Covid workout #29

Need to do better blocking out time. All of these are super short when I do them later in the day (on weekdays anyway)

WARM
light stretching
25 air squats

MAIN

A. Backsquats
20x45, 15x95, 10x115, 5x135

B. Work to a heavy CJ (picked up some fives from Mike, so not stuck w 30# jump 155-185
5x95, 3x115, 3x135, 3x155, 2x165, 1x185(fail)

C. (superset w above)
6x1 Tuck Front Lever

2020-04-16 Covid workout #28

WARM
light stretching
5 ring pullups
clean drills
snatch drills
PowerClean push Jerk 3x95, 3x115

MAIN

A. 6 min emom
{
1 Power Snatch 65#
2 OH Squat 65#
5 burpees
}

B. 5 min emom
{
3 CJ 135#
20 DU
}

C. 3 x 10 T2B (Rings)

2020-04-15 Covid workout #27

WARM
light stretching
clean drills

MAIN

A. CJ '15s'
Squat Clean & Push Jerk
5x95
5x115
5x135
3x155
2x185 (failed both)

B. (superset w above) 5x5 ring pullup

C. 2x5 deadlift 205#

D. 30 min yoga

2020-04-14 Covid workout #26

Lightweight one as I was short on time, and used half of it to teach my daughter some lifting basics

A. Work to a heavy CJ
3x95, 3x115, 3x135, 3x155

2020-04-12 Covid workout #25

Was lazy and didn't do my sunday run, so instead did a big bunch of DU's later in the day.

WARM
light stretching
2x20 SUs

MAIN

A. 1000 DU's
(didn't track time, but did mostly sets of 20-30)

B. 3x8 OH Press 65#

2020-04-11 Covid workout #24 (and B-Day workout)

So past couple years I've done the standard WOD on my B-Day, and then added a round of my age in muscle-ups. Goal being to add one rep and reduce time every year. 50 was faster than 49. However, I've injured something in my wrist and can't hold a false grip right now, so wasn't happening today. Did 1 rep, but realized that 51 would have worsened the injury. So, different workout, and I'll do the 51 MU in a few weeks.

WARM
light stretching
2x5 ring pullups
clean drills (5x45, 3x95, 3x115)

MAIN

A. 51 Power Clean & Push Jerk 135#
(was timing it, but then got a phone call in the middle of it, so... 10 min-ish)

B. 51 DU

C. 51 pushups

D. 1 MU

2020-04-10 Covid workout #23

WARM
25 air squats
light stretching

MAIN

A. 50 Thruster 45#

B. Work to a heavy CJ
5x95, 4x115, 3x135, 3x155, 2x185 (both failed the clean)

C. 3 rounds, not for time
{
10 bent over DB Row 2x25#
10 db front rack lunge 2x25#
}

2020-04-09 Covid workout #22

WARM
light stretching
clean drills

MAIN

A. 2mile walk (earlier)

B. Work to a heavy clean & Jerk
5x45, 5x95, 4x115, 3x135, 3x155, 2x185 (both failed)

C. Superset w above
6x5 Ring Pullup

D. 100 DU

2020-04-07 Covid workout #21

Quick one while I had a break in the morning between calls

WARM
std warmup
clean & jerk warmup
5x45, 5x95, 3x115, 2x135

MAIN

A. "Grace"
30 CJ 135# for time

time: 6:25

2020-04-06 Covid workout #20

WARM
light stretching
25 air squats

MAIN

A. Work to a heavy Squat Clean & Push Jerk
5x45, 5x95, 4x115, 3x135, 2x155, 3x185 (all failed to make the clean)

B. Superset w above - 5x5 ring pullups

2020-04-05 Covid workout #19

A. Run 5.01km; 22:48; 4:33 pace

2020-04-04 Covid workout #18

Light work today

A. ~3 mile walk

B. 30 min yoga w the fam

2020-04-03 Covid workout #17

WARM

light stretching
some running around street w lacrosse ball passing w the kid

MAIN

A. Work to a heavy Power clean
5x45, 5x95, 3x135, 2x155, 1x185 failed

B. 5,4,3,2,1 of
{
Power Clean 155#
Ring Chinup
alt pistol (5x2, 4x2, etc)
}

C. 5/side DB OH Squat 25#

2020-04-02 Covid workout #16

WARM
light stretching
handful of ring pullups
clean drills

MAIN

A. 100 Air Squats
(fast, but didn't time it)

B. Work to a heavy Power Clean Push Jerk
5x95, 4x115, 3x135, 3x155, 2x185(failed both)

C. 5 rounds, not for time
{
10s HSHold
1 Strict ring MU
}

2020-04-01 Covid workout #15

A. 30min yoga (w fam; pretty lightweight)

2020-03-31 Covid workout #14

WARM
light stretching
snatch drills

MAIN

A. Work to a heavy snatch
5x45, 5x65, 3x95, 2x115 (power snatch)

B. 3x8 T2B (rings)

2020-03-30 Covid workout #13

WARM
light stretching
clean drills
good mornings w 45# bar

MAIN

A. 21's clean & jerk (full squat clean, push jerk)
5x95
5x115
5x135
3x155
2x185 (failed both)
2x155 (back off)

B. 3 rounds, not for time
{
3 tuck front lever (on rings)
20 DU
}

C. 100 alternating DB curl 2x25# (50/side)

2020-03-29 Covid workout #12

WARM
light stretching, clean drills
2x3 ring pullup
2 kipping ring MU

MAIN

A. Work to a heavy Power Clean + Push Jerk
5x95, 3x115, 3x135, 2x155, 1x185(fail)

B. "Half n Half" (made this one up. Half of 30MU-for-time, and half of Grace (30 CJ 135# for time)
15 each of
{
15 strict MU
15 CJ 135#
}
Did 5+5, 4+4, 3+3, 2+2, 1+1
time: 8:28

2020-03-28 Covid workout #11

Short one again, this time because I spent a couple hours getting rings mounted on the garage ceiling, so didn't have a lot of time before I had to prep dinner. Rings though! Rings!

WARM
light stretching

MAIN

A. Work to a heavy Squat Clean & Jerk
5x45, 5x95, 4x115, 3x135, 2x155, 1x185 fail

B. (Superset w above, between rounds) MU's
1 strict MU (x6 rounds)

2020-03-27 Covid workout #10

Short one at the park w one of the kids

A. 3 rounds - not for time
{
800m run
10 pullups
}

2020-03-26 Covid workout #9

WARM
light stretching

MAIN

A. Run 4.55km; 22:06; pace 4:51

B. Strict pullups:
2x5, 2x4, 1x3

C. Hanging leg raise
2x5

2020-03-25 Covid workout #8

WARM
Light stretching, air squats, OH press w empty bar, etc

MAIN

A. 5 rounds, not for time
{
20 Alt DB Curl 2x25# (cause that's the only db's I have)
5 OH Press 95#
}

B. Deadlift
}
5x95, 5x135, 5x155, 5x185, 5x205 (cause that's all the plates I have)
}

C. Work to a heavy clean & Jerk
3x95, 3x115, 3x135, 2x155, 2x185 (failed clean on both)

2020-03-24 Covid workout #7

Was going to do Kalsu, but after a couple thrusters I realized that (after giving blood last night), that was a little over-ambitious. Maybe next week.

WARM
light stretching
10 thruster 45#
5 thruster 95#

MAIN

A. 10 rounds for time
{
5 thruster 95#
1 HSHold 10s (1st rounds were 5 HSPU, 2 HSPU, then just HSHold for 8 rounds)
5 pushups
}
15:30

B. 3x5 Ring pullup

2020-03-23 Covid workout #6

Well, short workout again today, but at least did *2* things, so it was a bit better.

WARM
bunch of air squats, good mornings, same with 45# bar

MAIN

A. "BringSallyDown" - ~3 1/2 minutes of squatting and squat-hold with 95# bar (Rx is 135#)
Had to skip about 4 of the squats & holds (normally about 30 total)

B. Work to a heavy CJ
3x95, 3x115, 2x135, 2x155, 1x185(fail)

2020-03-22 Covid Workout #5

Good news is that I at least did a CF benchmark workout. Bad news is I'm not doing enough. Should be doing at least 2 benchmarks, and/or a mix of strength work or skill development. Going to step it up a bit tomorrow.

WARM
did a few minutes of chasing the lacross ball around w my kid
warm up CJ
5x45, 5x95, 4x115, 2x135

MAIN

A. "Grace". 30 reps for time of:
{
 CJ 135#
}
5:45 (which is slower than my PR but I don't have clips so had to stop and slide plates back on every few reps)

2020-03-21 Covid workout #4

A. 3km run

2020-03-20 Covid workout #3

Another barbell shortish workout just to make sure I did *something*

A. work to a heavy squat clean
5x45, 5x95, 4x115, 3x135, 2x155, 1x185 (power clean)

B. Superset w above.
5x10 pushups

C. 3 rounds, not for time
{
8 front squat 95#
4 pistols
}

2020-03-19 Covid workout #2

Borrowed a barbell and some plates from BCF, so just got a lightweight workout in the afternoon

A. Work to a heavy CJ
5x45, 5x65, 4x95, 3x115, 3x135, 3x155, 1x185

2020-03-18 Covid workout #1

//well, they shut the gym down, so starting a series of at-home or park workouts. Lets see how long this goes for...

WARM
light stretching, air squats, etc

MAIN

A. 3km run
14:17
4:45

B. 3 rounds
{
5 C2B pullups / 1 BarMU + 3 C2B pullups / 2 BarMU + 2 C2B pullups
5 dips
20 situps
10 pushups
}

C. 400m run

2020-03-17 WOD

//attendance at gym capped at 15 due to corona virus. Keeping distance between people, wiping down equipment thoroughly, etc

WARM
std warmup
50 cal Airdyne
clean and push jerk drills

MAIN

A. 3 min AMRAP
S2O (Push Jerk) 135# (Rx was 165)

reps: 21 (broke 4 times, so 4 cleans)

2 min rest

B. 2 min AMRAP
S2O (Push Jerk) 115# (Rx was 135)

reps: 22 (broke 4 times, so 4 cleans)

1 min rest

C. 1 min AMRAP
S2O (Push Jerk) 95# (Rx was 115)

reps: 19 (broke 3 times, so 3 cleans)

I added

D. Skill work. 3 rounds, not for time
{
1 strict MU
1 HSHold ~10s
}

2020-03-16 WOD

WARM
std warmup
clean drills

MAIN

A. 4 rounds for time
{
500m row
15 HSPU (I scaled to 9,8,7,7)
}
time: 11:50

rest 6 min (was supposed to be 5 but I wasn't watching the clock carefully enough!)

B. 3 rounds (reps below) for time
{
21/15/9 Airdyne for cals
9/6/3 Squat cleans 115# (Rx was 165)
}
time: 5:55

rest 3 min

C. 800m run
2:50

2020-03-14 WOD

WARM
std warmup

MAIN

A. Teams of 4 (reps below for team of 4 - different rep scheme for team of 3). 5 rounds for time, with added cash-out.
{
5 rounds for time
{
30 strict pullups (8,8,7,6,6)
40 DB Overhead press 2x35 (10,10, 6,6,6)
50 Back Squat -increasing weight each round (11x95, 9x115, 7x125, 6x145, 5x165)
}

cash out: 200 cal Airdyne rotate as needed (did 10-12 cals x 4)
}
time: 31:15

2020-03-13 WOD

WARM
std warmup
clean/thruster drills

MAIN

A. Work to a heavy squat clean thruster
3x45, 3x75, 3x95, 3x115, 3x135, 1x155, 1x165(failed)

B. Death by Squat Clean Thruster - @ 60% of ORM above (155 * .6 =  ~95)
{
1, 2, 3, 4, 5, 6,7, did 1 rep on min 8 and called it
}
29 reps total

C. 3 rounds, not for time
{
8 DB Bench 45#x2
5 strict chinup
}

2020-03-12 WOD

Active recovery

WARM
std warmup (missed most of it)
3x150m row

MAIN

A. HSHolds
4x10s

B. Work to a heavy squat clean

Squat Clean & Push Jerk:
3x45, 3x75, 3x95, 3x115, 3x135, 1x155

Power Clean & Push Jerk
2x155, 1x165, 1x175(fail)

C. MU practice
2 MU
1 Strict MU

2020-03-11 WOD

WARM
std warmup (missed most of it)

MAIN

A. Activation - 3 rounds, not for time
{
1 rope climb 12'
40 DU
3 tall box jump (20" straight-leg landing, etc)
}

B. "Cindy" - 20 min AMRAP
{
5 pullup
10 pushup
15 Air Squat
}
total: 18 rounds + 5 pullup, 10 pushup
PR! Previous was 16+16. Was surprised at first that I PR'd it, but looked back at my notes and while we've done variations of Cindy as part of other workouts, we've not done the benchmark itself since 2014! So not surprising then that I PR'd it. While I'm off my peak performance of ~2015-2016, I'm definitely stronger/faster than 2014.

2020-03-10 WOD

WARM
std warmup
2x250m row
several of movements below

MAIN

A. 5 rounds for time. (Was 10 reps each, but I scaled as outlined below)
{
10 Power Cleans 135#
10 T2B
10 DB lunge 2x25# (was 1xKB 53#)
10 HSPU
10 DB Box Stepover 2x25# (was 2x35#)
}
1: 10, 10, 10, 10, 10
2:  8, 10, 10, 8, 10
3:  8,  8,  8, 8, 8
4:  6,  8,  8, 6, 6
5:  6,  8,  8, 6, 6

Time: 17:45

B. MU work
{
1 MU
2 strict MU (singles)
}

2020-03-08 Sunday Run

A. Run 5.77km, 28:13,  4:54 pace

2020-03-07 WOD

WARM
std warmup
2 min AirDyne
20 medball cleans
10 medball slams

MAIN

A. For time, w partner, 5 round each, trading off as needed
{
P1: airdyne 12 cal (Rx was 20, we used assault bike, so 16)
P2: 6 burpees + 5 Dball clean 50# (Rx was 6 reps)
}
time: 1030

rest 3 min

B. For time, w partner, 5 round each, trading off as needed
{

A: 200m run on tread

B: 8 strict pullup + 6 KBS 53# (Rx was 8 @ 70#)

}
time: 11:10

rest 3 min

C. For time, w partner, 5 round each, trading off as needed
{
A: 10 DB Stepups 2x25# (Rx was 15 at 2x35#)
B: 10 Push Jerks 95#(Rx was 15)

}

time: 9:30

2020-03-06 WOD

WARM
std warmup (missed most of it)

MAIN

A. Deadlift - was supposed to be clusters at 90% but I'm off the cycle/scaling, so just worked up to moderate weight
5x45, 5x95, 5x135, 3x185, 2x215

B/C/D all on same clock, 3 min rest b/t exactly

B. 1k row
3:45

3 min rest

C. 30 reps for time (Rx was 95#). 6 burpee bar jump every time you break
{
left front rack lunge 75#
right front rack lunge 75#
Front squat 75#
}
10, 7, 7, 6 (3 sets of burpees)
8:15

3 min rest

D. 5 rounds for time (was supposed to be 10/10, but scaled the HSPU)
{
10/8/6/5/4 HSPU
10 T2B
}
time: 7:00

2020-03-05 WOD

Active recovery day

WARM
std warmup

MAIN

A. Row 500M

B. Work to a heavy CJ (Power Clean, Push Jerk)
5x45, 5x75, 4x95, 4x115, 3x135, 2x155, 1x165, 1x175, 1x180 fail

C. Superset w above
HSHold ~5s x 6

D. MU Work
1 kipping MU
1 strict MU
2 strict MU ub
1 strict MU

2020-03-04 WOD

WARM
std warmup
1 mile run divided in 30s sprints among 3 person team (so about 4x200m each)

MAIN

A. "Climbing Karen"
Karen - 150 WB 20# for time
with a 12' rope climb every time you break (Rx 15')

I did it in about 13 min, w about 7 rope climbs (first 2 legless)

B. 3x3
{
weighted pullups
weighted dips
}
26, 35, 53 (increased each set)

I added

C. HSHolds
3x10s

2020-03-03 WOD

WARM
std warmup (missed most of it)
2x10 KBS 26#
10 goblet squat 26#

MAIN

A. 1-1-1 Back squat @ 90% (i just built to a heavy as I've been recovering from injury and scaling)
10x45, 8x95, 6x135, 3x185, 1x205

B. 12 min EMOM
{
1 Power Clean
1 Hang Clean (dropped this last 3 rounds)
1 Push Jerk
1 Split Jerk (dropped this last 2 round)
}
2x75, 2x85, 2x95, 2x105, 2x115, 1x135, 1x155

I added

C. 2 Rounds (was going to do 3 but 2nd MU was near-fail)
{
1 strict MU
1 HSHold 10s
}

2020-03-02 WOD

WARM
std warmup
1000m row
2x5/side KB push press 35#

MAIN

A. 1-1-1 x 3 Push Press - increase 5-10# from last week
1-1-1 @ 115
1-1-1 @ 135
1-1-1 @ 155 (had to push jerk the last one)

B. Annie: 50-40-30-20-10 of
{
DU
Situps
}
time: 6:30
(20s slower than my PR but not bad considering how out of shape I've been)

C. Murph prep. 3 rounds not for time (though I did push for time a bit)
{
45 Air Squat
30 pushup
15 pullup
}
time: 10:45

2019-03-01 Skiing

A. ~3 slod hrs of snowboarding

2020-02-29 WOD

WARM
std warmup
2 min Airdyne
Several of movements below
200m run

MAIN

A. 800m partner run sharing 50# medball (Rx was 70)

B. "Nate" - 20 min AMRAP of
{
2 MU
4 HSPU
8 KBS 53# (Rx was 70 - I scaled this part)
}
10 rounds even
Close to my PR, but scaled. Still, happy with this given my injury recovery.

2020-02-28 Travel workout

Travelling, did quick hotel workout

A. 10,9,8...1
{
Pushup
Air Squat
Situp
}

B: 10 HSHold (one with each round of above, about 10s each

2020-02-26 WOD

WARM
std warmup
snatch drills

MAIN

A. 5x10s bike sprints

B. 4 rounds, one on every 4 min mark
{
2 Power Snatch 95# (Rx was 3 at 115#)
5 burpees
12 cal Airdyne (Rx was 15)
}
44s, 45s, 45s, 44s

I added

C. 3 strict MU

2020-02-25 WOD

WARMUP
(missed most of it)
3 rounds
{
5 KB single leg deadlift 26#
5 glute bridges
20s pancake stretch
}

MAIN

A. Deadlift (Rx was 2-2-2 - but I was scaling anyway so...)
2x5x95#, 5x135#, 5@165, 4x185, 3x215, 2x245

B. For time, 15 min cap
{
1000m row
80 alternating lunge
60 wallball 20#
40 pullup
20 T2B
}
time: 14:30

2020-02-24 WOD

WARM
std warmup
warmup several of movements below

MAIN

A. 2-2-2 x 3 Push Press, 80-90%
1x5 @ 95
2-2-2 @ 115, 125, 135

B. 3 parts, all for time:
{

B1. 800m run

immediatly into

B2. 5 rounds of
{
5 strict pullups
10 CGPushup
10m OHDBLunge (2 dumbells, I did 2x25#. Rx was 40#)
}
time (B1,2): 11:30

5 min rest

B3. 5 rounds of
{
10 cal Airdyne
10 burpees
}
}
time: 22:45 (6:15 for B3 part)

I added

C. 3 rounds, not for time
{
10s HSHold
3 Tuck Front Lever Raise
}

2020-02-23 Sunday Run

A. Run 5.0kk; 24:09; 4:50 pace

2020-02-22 WOD

WARM
500m row
std warmup
several each of movements below

MAIN

A. For time:
{
Buy-in:
W partner, 100cal Airdyne shared
10 cal each, trading off, 5 sets each

Then, 3 rounds for time
3
400m run
15 DB Box Stepups 20", 35# (each0

400m run
15 DB OH Lunge 35#

400m run
15 DB Snatch 35#
}
}
total time: 36;00

I added:

B. 3 single strict MU's

2020-02-21 WOD

WARM
std warmup
40 medball toss
20 medball situp

MAIN

A. 3-3-3 x 3 Pushpress clusters, ~75%
2x 3-3-3 @ 95
1x 3-3-3 @ 105

B. 10,9,8,....1 of
{
Benchpress 115 (Rx was 3/4 bw, so about 125, but went a bit lower)
chinups
Front squat 95# (Rx was 135)
}
time: 19:00

2020-02-20 WOD

active recovery day

WARM
std warmup

MAIN

A. 500m row
2 min

B. Work to a moderate CJ (power clean, push jerk)
5x45, 3x75, 3x95, 3x115, 3x135, 3x155, 2x165, 1x175(fail)

C. HSHold (superset w above)
7 x 5-10s

D. MU practice
5 strict pullup
3 strict MU (singles)

2020-02-19 WOD

WARM
std warmup
400m run
30s HSHold

MAIN

A. Rowing sprints:
4 rounds - 5 pulls, 5 pulls, 15 pulls, 25 pulls (~1k total)

B. 5 rounds, 1 every 4 min for 20 min
{
300m run
8 HSPU (I did strict 5 1st round, then 4, 4, 3, 3)
8 T2B
}
Times: 1:39, 1:43, 1:49, 1:53, 1:57

C. 3x HSHold, for balance

2020-02-18 WOD

WARM
2 min airdyne
std warmup
3 rounds
{
10 glute bridges
5/side KB RDL 26#
}

MAIN

A. 3x 3-3-3 Deadlift clusters 75% (I scaled WAY down as I'm still nursing injury)
3-3-3 x 3 at 115#

B. For time (scaled some things as noted)
{
30 cal row
20 wallball  20# (Rx was 25 reps)
20 DB Snatch (10/side) 35# (Rx was 60#)
10 Power Clean 95# (Rx was 15 reps at 115)
10 burpee bar jump
5 MU
}
time: 7:55

4 min rest

C. Repeat of B.
time: 7:30

2020-02-17 WOD

WARM
2 min airdyne
std warmup

MAIN

(scaled all parts due to back-injury recovery)

A. 3x5 Back Squat (was supposed to clusters at 75%)

3x5 back squat 95, 105, 105

B. 3 Rounds for time, 10 min cap
{
21 Russian KBS 36# (Rx was 70#)
15 pullups
9 Goblet Squat 36# (Rx was 70#)
}
time: 5:55

rest 5 min

C. 3 Rounds for time, 10 min cap
{
21 thruster 45# (Rx was 75#)
15 cal row
9 Ring Dip
}
time: 8:55

2020-02-16 Sunday Run

A. Run 5.01km; 23:51; 4:46 pace

2020-02-15 WOD

back to the box!

WARM
std warmup
200m run

MAIN

A. 12 min amrap :
w partner
{
P1: 200m run
P2: 10 wallball + 20 SU (Rx was DU)
}
switch and repeat - add 2 wallball and 5 SU each round
10+20
12+25
14+30
16+35
18+40
(plus 5 x 200m run)

B. 12 min AMRAP
{
P1: Airdyne for cals (matched the reps below each round)
P2: 2 Dball cleans 70# + 2 burpees
}
add 2+2 each round
2+2, 4+4, 6+6, 8+8, 10+10

C. 3 rounds
{
30 air squat
20 pushup
10 pullup
}
6:30

2020-02-13 Travel Workout

At conference, but got a quick workout in the hotel gym

WARM
light stretching, etc

MAIN

A. Incline DB Bench
3x10 @ 2x40#

B. 3x6 pullups (superset w above)

C. 3x8 Back Squat
95, 115, 135

D. 3x10 pushups

E. 3x 10s HSHold (superset w above)

F. 3x8/side DB Curl 2x30#

G. 3x8 dips (superset w above)

2020-02-11 WOD

WARM
std warmup
200m run (tread)

MAIN

A. 4-4-4 x3 push press clusters 20s rest b/t
5x45, 4-4-4 @ 75, 2x 4-4-4 @85

B. Chipper. For time, 21min cap
{
50 KBS 36# (rx was 53#)
40 pullups
30 OHSquat 45# (Rx was 95#)
20 burpees
6 MU (Rx was 10 barMU)
20 burpees

30 OHSquat 45# (Rx was 95#)

40 pullups

50 KBS 36# (rx was 53#)

}

20:55

2020-02-10 WOD

//back at the box, but scaling stuff as needed

WARM
std warnup
3x30s moderate sprint (treadmill)
snatch drills

MAIN

A Every 4 min for 20 min (5 rounds)
{
30s Hang Power Snatch 45# (Rx was 75#)
30s 20" box stepups (Rx was box jumps)
30s Airdyne for cals
}
1: 13+8+10 = 31
2: 13+8+10 = 31
3: 13+10+9 = 32
4: 13+10+10 = 33
5: 14+10+10 = 34

B. 4x5 strict dips

C. (superset w above) 4x5 strct pullups

2020-02-09 Sunday Run

Didn't go too hard as still recovering:

A; Run 5.0km; 23:06; 4:37 pace

2020-02-08 Workout

Several days off due to injury. Lightweight workout today since there was a comp at box

WARM
std warmup

MAIN

A. 1k row
4 min-ish

B. 3x6 Back Squat 95#

C. 3x6 bench press 115#

D. 3x5 pullups

E. 3x5 dips

F. 3x6 DB curl 30#

G 3x5/arm DB shoulder lateral raise

H. 3x10s HSHold

2020-02-03 WOD

Now nursing SEVERAL injuries (ribs, back, knee) so will be scaling a lot for a while.

WARM
2 min Airdyne
std warmup

MAIN

(skipped Deadlift complex, did A instead)

A. 3x8/side DB row 30#

B. 15 min AMRAP
{
6 strict HSPU (Rx was 12, I did 10 first round, 6 after that)
9 box stepup (Rx was box jump)
2 strict MU (Rx was 6)
}
5 rounds + 3 HSPU

2020-02-02 Sunday Run

(lost runkeeper data on this, but remember it was a medium-speed 5k)

A. Run 5.0km, ~23min

2020-02-01 WOD

WARM
2 min airdyne
several of each of movements below
200m run

MAIN

A. Partner workout - 30 min amrap
{
30 partner alternating wallball (15 each, 20#)
30 hanging knee raise (Rx was situps but this was easier on bruised ribs)
10 Front Squat 95# (Rx was 15 each)
400m run
}
5 rounds + 30 wallball

2020-01-31 WOD

WARM
2 min treadmill (walking)
std warmup
DB clean drills

MAIN

A. 2x 6.6.6 clusters Push press (was supposed to be 3x but scaled due to sore ribs)
5.5 @ 45, 6.6.6. @ 75, 6.6.6 @95

B. 12 min AMRAP
{
5/side DB Hang Clean & Jerk (full squat - really these were hang-thruster) 40# (Rx was 50#)
10 DB Box stepup 1x 50#
60 SU (Rx was 30 DU)
}
5 rounds even

C. work to a heavy 3 rep drop-n-go power clean
5x45, 3x75, 3x95, 3x115, 3x135, 3x155, 3x165, 2x175

2020-01-30 WOD

active recovery day - lightweight workout due to bruised ribs

WARM
2 min airdyne
std warmup

MAIN

A. 500m row
2min

B. work to a moderate-heavy CJ (power clean, push jerk)
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 2x165

C. (superset w above)
6x ~10s HSHold

D. Superset w above
5x 1 Strict MU. 6th round did 2 strict UB

2020-01-29 Workout

Just went to work gym today. WOD was deadlift-focused, and I'm still nursing my back

MAIN

A. 1k row
4:04

B. 3x8 DB Bench 2x40#

C. 3x8 OH Press 70#

D. 3x6 Back Squat 95#, 115#, 135#

E. 3x5 strict pullup

F. 3x8 tricep extension (cable) 27#

G. 2x6 DB Curl 2x25#

2020-01-28 WOD

WARM
std warmup
snatch drills

MAIN

A. 30 min EMOM (1 min each rotating through movements)
{
1: 10 Ring Pushup (Rx was 12)
2: 40s airdyne (14-15 cal each time)
3:
{
1 Snatch
2 OH Squat
} 3x45, 5x65, 2x75
}

2019-01-27 WOD

WARM
std warmup

MAIN

A. 3x 6.6.6 Back Squat @ 40%
2 sets at 95#, 1 set at 105#
(35%, 40% - but trying to take it easy on my back recently)

B. 4 rounds, each on 5 min mark. 2 min time per round
{
100m farmer carry 2x53# (Rx was 2x70#)
1 12' legless rope climb (Rx was 2x15', regular)
burpees to end of 2min - score is burpee count
}
burpees: 10,12,14,15

2020-01-26 Sunday Run

Little short of a 10k, and a little slow, but given yesterday's brutal leg workout, that's understandable.

A. Run 9.0 km, 47:32; 5:17 pace

2020-01-25 WOD

WARM
std warmup
600m row
clean drills

MAIN

A. 5 rounds for time:
{
400m run
8 Power Clean + Push Jerk 115# (Rx was 10@135)
50 Air Squats
}
time: 23:15

B. 30 cal Airdyne

I added

C. MU work
3 strict singles

2020-01-24 Gym Workout

Nursing a bit of a back injury, and WOD today was deadlifts/boxjump/thrusters, so skipped it and did a lightweight workout at the gym at work

WARM
light stretching

MAIN

A. Row 1k
4:04

B. DB Benchpress
3x8 @ 2x40#

C. strict pullups
3x6

D. DB Incline Benchpress
3x6 @ 2x30#

E. DB Curl
3x8 @ 25#

F. Chinup
3x6 strict

G. Tripcep extensions
3x8 @ 40#

2020-01-23 WOD

active recovery day, plus nursing a tweaked back, so took it easy today

WARM
std warmup

MAIN

A. 500m row
2:05

B. Work to a moderate CJ
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165(clean only)

C. HSHold (superset w above)
5x5s

D. MU practice
3 strict singles

2020-01-21 WOD

WARM
std warmup
each of movements in (B), but with 26 vs 36# KB.

MAIN

A. 3x5 OH Press, 41x1 tempo, add a bit from last week
warm: 5x45
main: 5x75, 5x75, 5x85

B. 3 rounds for time
{
400m run
5/side KB CJ 36# (Rx was 53#)
20m OH Lunge w 36#KB (Rx was 53#)
20 goblet squat 26# (Rx was 53#)
}
time: 13:35

I added

C. 3/side one arm bar hang ~10s

2020-01-20 WOD

WARM
std warmup
snatch drills
3 min Airdyne

MAIN

A. 3x5 back squat to 12" box, 42x1 tempo
warm: 5x45
main: 3x5x95#

B. 2.2.2. Power Snatch clusters 15s b/t reps, 2 min b/t sets
2.2.2.2 @ 65
2.2.2 @ 75
2.2 @ 85

C. Every 3 min for 12 min
1 min Row for cals

cals: 17, 19, 21, 23

I added:

D. 3 rounds, not for time:
{
3 Swan-pull (retracted front lever pull with bent legs/)
1 strct MU
}

2020-01-19 Sunday Run

A. Run 5.01km - 26:14; 5:14

2020-01-18 WOD

WARM
std warmup

MAIN

A. 50 cal airdyne
~3min

B. W partner, 10 rounds each. one partner rests while one works
{
8 T2B
3 Cleans (start 60%, build)
}
weight: 3x95, 3x115, 3x135, 1x145
time: ~12min

2020-01-17 WOD

WARM
Missed it entirely! bad! Went light on parts A,B as a result

MAIN

A. Front Squat, to box, unweight each rep, 3x5
warm: 5@45#
main: 3x5 @ 95#

B. Snatch Clusters 3 x 1.1.1.1 15s between reps, 2min b/t sets
4@45#, 2x4@65#

C. 12 min AMRAP
{
15 cal Airdyne
10 HSPU (I did this strict, but to abmat)
3 MU (Rx was 5)
}
3 rounds + 15cal + 5 HSPU

2020-01-16 WOD

Active recovery day

WARM
std warmup

MAIN

A. 500m row
2min

B. Work to a heavy PowerClean and push jerk
5x45, 5x75, 5x95, 4x115, 3x135, 3x155, 2x165 (missed one clean and re-did), 1x175 (landed the clean but failed jerk)

C. Superset w above,. HSHolds
6x5-10s

D. MU work
1 kipping MU
1 strict MU
2 strict MU ub

2020-01-15 WOD

WARM
std warmup
250m row x 2

MAIN

A. Deadlift 3x5, add 10-20# from last week, 42x1 temp
warm: 5x45, 5x75
main: 5x135, 5x165, 5x185

B. For time:
Row 2k
every 90s, stop and do 4 Dball cleans 100# (Rx was 5)
time: 11:40

top of next min (quick transition)

C. For time
Airdyne 150cal
every 90s, stop and do 4 DB Box Stepovers (2x40#) (Rx was 6 reps at that weight)
time: 14:40

I added

D. HSHolds
3x10s

2020-01-14 WOD

WARM
std warmup
250m row
several of movements below
clean drills

MAIN

A. 3x5 OH Press 41x1 tempo, add 5-10# from last week
3x5 @ 75, 80, 85

B. Split Jerk Clusters 3x 1.1.1 starting 40-50% and adding
1.1.1 @ 95, 105, 115

C. 4 min AMRAP
{
5 hang power clean 95 (Rx was 115#)
4 front squat 95# (Rx was 5 reps at 115)
}
6 rounds even

2 min break

D. 4 min AMRAP
{
5 strict pullups
5 v-ups
}
5 rounds even

2 min break

E. 4 min AMRAP
{
5 box jump 24"
5 burpees
}
5 rounds + 3 box jumps


I added:

F. 1 StrictMU

2020-01-13 WOD

WARM
std warmup
deadlift warmup: 5x45, 5x95

MAIN

A. Activation - 3 rounds not for time
{
5 Deadlift ~40% (5x135, 5x155, 5x175 - 36%, 41%, 47%)
5 K2E
}

B. 5 rounds, each on the 4 min mark, for time, with remainder rest time
{
200m run
5 Deadlift, building per round to ~75%
10 T2B
}
Deadlifts: 175, 185, 195, 205, 215 (47, 50, 52, 55, 57%)
times: 1:31, 1:27, 1:34, 1:39, 1:41

I added

C. 2 rounds
{
1 strict MU
1 HSHold
}

2020-01-12 WOD

A. Run 5.25km, 25:46, 4:54 pace

2020-01-11 WOD

WARM
std warmup
500m row

MAIN

A. 3 rounds, not for time. Using 45# bar
{
8 OH press (round 1), 8 push press (round 2), 8 push jerk (round 3)
8 back squat
8 cal AirDyne
}

B. 5 rounds, each for total reps, 3min rest b/t
{
30s AMRAP S2OH (Pushpress for push jerk)
30s back squat
30s AirDyne for cals
}
Rx weight was 95#. Did 75# for R1,2, 95# for R3,4,5

R1: 12,12,8
R2: 13,12,8
R3: 13,8,8
R4: 13,8,9
R5: 15,10,10

I added:

C. 3 rounds, not for time
{
10 GHD situp
1 Strict MU
1 HSHold
}

2020-01-10 WOD

WARM
std warmup

MAIN

A. Back Squat 3x5 @ 40%, 42x1 tempo
warm: 1x5@45#
main: 1x5@95, 2x5@115

B. Work through chipper below 3 times: AMRAP 5 min, AMRAP 7 min, and entire thing for time, 3 min rest b/t
{
600m row
50 DU
40 KBS 53#
30 HSPU (I did these strict)
20 DB box stepup 2x25# (Rx was 2x35#)
10 C2B pullup
}
1: got to 3 HSPU (94 reps)
2: got to 13 HSPU (104 reps)
3: 10:54 - had to do some segmenting of the HSPU and box step-ups

2020-01-09 WOD

active recovery day

WARM
std warmup

MAIN

A. 1k row
4 min

B. Work to a heavy CJ
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 2x165 (failed the jerk both times)

C. HS Practice (for balance)
6 HS Hold, ~5s each, superset w above

D. MU Work
4 strict MU's

2020-01-08 WOD

WARM
500m row
std warmup

MAIN

A. 3x5 OH Press 41x1 tempo
warm: 5x45
main: 5x65#, 2x5x75#

B. Snatch drills - w 45# bar
5 snatch high pull
5 hang power snatch
5 OH Squats
5 sntach

C. 20 min EMOM
{
Even:
{
Power Snatch
2 OH Squat
Snatch
}
odd:
{
10 wallball 20#
3 burpees
}
}
weight for snatches: 3x45, 3x65, 3x75, 1x95

2020-01-07 WOD

WARM
std warmup
3 rowing sprints 15s

MAIN

A. 18 min, row 30s full effort every 3 min, for cals
11,12,13,14,14,14

B. 3 rounds for time
{
200m run
15 sumo deadlift high-pull 75# (Rx was 20 @ 95#)
10 box jumps 24"
}

I added

C. MU work
3 strict MU, working on form.

2020-01-06 WOD

WARM
std warmup
clean & deadlift drills

MAIN

A. 3x5 Deadlift @ 30-40% ORM, 42x1 tempo
warm: 5x45, 5x95
main: 3x5@135# (36%)

B. Work to a one rep Power Clean & Push Jerk
3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 2x175 (both times got clean but failed Jerk)

C. "Grace"
{
30 CJ 135# for time.
}
time: 4:35 (PR!)
did 5 sets of 6 reps w 20s between sets. Previous PR I did 6 sets of 5, so that's really where the time improvement came from (1 less break, 15s improvement)

I added

D. MU work
3 strict MU

2020-01-05 Sunday Run

Short run. Had a hard time getting my butt in gear. :-/

A. Run 4.5k, 22:19, 4:57 pace

2020-01-04 WOD

WARM
std warmup
200m run
3 min AirDyne

MAIN

A. 16 min emom
{
even: 12 cal row (Rx was 16)
odd: 4 squat clean 115# (Rx was 5 @ 135#)
}
rest 4 min

B. 800m run for time:
3 min even

rest 4 min

C. 16 min emom:
even: 4 strict HSPU + 5 pullups (kipping), (Rx was 5+5, both strict)
odd: 4 lungster 2x25# (Rx was 5, w 2x35# db's)

2020-01-03 Snowboarding

Missed the gym but got a full day of snowboarding in.

2020-01-01 WOD

Beefy NewYear's WOD!

WARM
std warmup
400m run
several each of movements below

MAIN

Each of below done as team of 3. 1 person works, other does static hold, third person rests. Rotate as needed.

A. 504 DU's
Person 2 does 45# barbell OH Squat hold
5x30 each, + 1 set of 18 each
6x30s OHSquat hold

B. 505 wallball (Rx was 20#, we did 2x10 each and switch to 16# ball and sets of 15)
Person 2 does plank hold
2x10, 10x15 each

12 plank holds of ~30sec

C. 505 cal Airdyne
Person 2 does Bar hang
~12cal sets, 15 each
12x30sec bar hang each

D. 253 pullups
Person 2 does 2x53#kb suitcase hold
My partners did sets of 10 ring rows while I did sets of 5 pullups, so something like 10-11 sets
10-11 sets of suitcase hold

E. 252 pushups
Person 2 does V-up hold.
We did 8 sets of 10 each, and 1 person did an extra 12
I managed maybe 5 of the v-up holds but was pretty smoked at this point.

Total time: 62 min!