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