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