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)
Tuesday, September 29, 2020
Monday, September 28, 2020
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#
Sunday, September 27, 2020
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
Saturday, September 26, 2020
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
}
Friday, September 25, 2020
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
Thursday, September 24, 2020
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
Wednesday, September 23, 2020
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
}
Sunday, September 20, 2020
Saturday, September 19, 2020
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
Friday, September 18, 2020
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.
Thursday, September 17, 2020
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)
Wednesday, September 16, 2020
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
Tuesday, September 15, 2020
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
Sunday, September 13, 2020
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
}
}
Saturday, September 12, 2020
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#
}
Wednesday, September 9, 2020
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
}
Monday, September 7, 2020
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
}
Sunday, September 6, 2020
Saturday, September 5, 2020
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
Thursday, September 3, 2020
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#
Wednesday, September 2, 2020
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
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