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