2021-01-31 WoD

 Sunday Run

A. Run 5.62km; 27:17; 4:51 pace

2021-01-30 WoD

 A. Row 10 min for distance

2222 m

B. 5 rounds, not for time
{
1 HSHold
1 Power Clean 95#
3 Front Squat 95#
3Weighted Ring Pullup 45#
3 Deltoid Plate Raise 45#
}

2021-01-28 WoD

A. 5 min row
1100m

B. 5 rounds, not for time
{
5 Box Jump 24"
3 Ring Pullup
}

2021-01-27 WoD

 A. 5min row
1150m

B. 5 rounds, not for time
{
Power Clean + Push Jerk (reps/weights below)
1 HSHold
2 One Arm Chinup (assisted)
}
5x45, 5x95, 4x115, 3x135, 2x155 (failed second jerk)

2021-01-25 WoD

 A. 10min row for distance
2450m

B. 5 rounds, not for time
{
5 RingDip (banded)
3 Ring Pullup
}

2021-01-24 WoD

 Lazy, cut my run short. :-/

A. Run 3.5k; 17:13; 455

2021-01-23 WoD

 WARM

Row 5 min
1100m

MAIN

A. 10 rounds, not for time
{
1 Power Clean & Push Jerk 155#
2 Shrimp Squat
3 HSPU
4 Deadlift #155
5 Ring Pullup
6 DB Tricep Extension
7 Hanging Knee Raise
8 DB Curl 2x25#
9 Inclined Situp
10 DU
}
550 reps!

2021-01-22 WoD

 A. Row 15 min for distance

3400m

B. 5 rounds, not for time
{
5 Ring Rows
5 Dips (w band - still rehabing)
}

2021-01-21 WoD

A. 5 min Row
1100m

B. 5 rounds, not for time
{
1 HSHold
2 pistols
3 (1 clean) Front Squat 95#
4 Pullup
5 Plate Raise 45#
20 DU
}

2021-01-19 WoD

 WARM

5 min row
1100m

MAIN

A. 10 rounds, not for time
{
1 HSHold
3 Perfect Pullups
5 Front Squat 95#
}

2020-01-18 WoD

 WARM

5min row 
1100m
Clean drills

MAIN

A. 5 rounds, not for time
{
Power Clean + Push Jerk (5x45, 4x95, 3x115, 3x135, 2x155(failed second jerk))
2 RingChinup
1 HSHold
}

2021-01-17 WoD

 Sunday run.

A. Run 5.84km,  28:30; 4:53 pace

2021-01-16 WoD

 WARM

5 min row
1100m

MAIN

A. Activation: 3 rounds not for time
{
3 Ring pullups
5 Thruster 45#
}

B. "Fran". For time, 21-15-9 of
{
Thruster 95#
Pullup (on bar)
}
Time: 11:15 (UGH. Outta shape. Used to be under 7 min)

2021-01-14 WoD

 WARM

5 min row
1100m

MAIN

A. 1 min row for distance
292m (prev 288)

B. 10 rounds, not for time
{
1 HSHOld
1 Power Clean 95#
3 Front Squat 95#
3 Ring pullup
}

2021-01-13 WoD

WARM
clean drills

MAIN

A. 10 min row

2100m

B. 1 min row sprint

284m

C. 3 rounds, not for time
{
3 weighted pullups 25#
1 Power Clean 135#
3 Front Squat 135#
}

2021-01-12 WoD

 WARM
5 min row

MAIN

A. 1 min row for distance
288m

B. 2 rounds, not for time:
{
3 ring chinup
10 deadlift 45#
}

C. 6 rounds
{
5 Deadlift (95, 115, 135, 185, 205 225)
3 Ring Chinup (slow up/down)
}

2021-01-10 WoD

 Sunday Run

A. Run 6.66 km; 32:09; 4:50pace

2021-01-09 WoD

 For part B, I at least tried to hold a moderate pace to gas my lungs a bit - something I've been slacking on in my training. Got to get aerobic capacity back in shape before the Open!

A. Row 5 min
1100m

B. 5 rounds
{
3 CJ (light) 45, 45, 65, 95, 115
3 ring pullups
1 HSHold
}

C. For time: 1,2,3,4,5,4,3,2,1 of
{
CJ 135#
HSPU
Pullup
}
15:00

2021-01-08 WoD

 Lightweight workout today

A. 15 min row
3400m

B 5 x 5 Ring Pullups

2021-01-07 WoD

 Day got away from me so ended up doing a short workout at like 9pm, which is better than nothing

A. 4 rounds, not for time
{
25 DU
3 dips (banded - still recovering from whatever I did to shoulder)
2 chinup
1 HSHold
CJ drills w empty bar
}

B. 4 rounds, not for time
{
3 CJ 95/115/135/155 (powerclean only at 155)
3 Banded Front Lever Raise
2 Pistol
25 DU
}

2021-01-05 WoD

 (upper body strength, light day)

WARM

5 min row

1100m

MAIN

A. 5 rounds, not for time
{
1 HSHold
2 Chinup
3 TuckFrontLeverRaise
}

B. 5 rounds, not for time
{
3 Strict HSPU
3 Weighted Pullup #25
}

2021-01-04 WoD

 Just did the row challenge today, that's it.

WARM

5 min row
1100m

MAIN

A. 10 min row for distance

2350m

2021-01-03 WoD

 Sunday Run

A. Run 6.25km, 30:40, 4:55 pace

2021-01-02 WoD

 WARM

5 min row

1100m

MAIN

A. 5 rounds, not for time
{
5 OHPress 45, 45, 65, 65, 65
3 pullups
}

B. 3 rounds, not for time
{
1 clean, 5 Front Squat 95, 115, 135
3 Weighted Pullup 20, 30, 40
}

2021-01-01 WoD

 A. 10 min row, moderate pace

2320m

B. 10 Rounds, not for time
{
1 HSHold ~10s
2 HSPU
3 Power Clean Push Jerk 135# (First 3 rounds 95#, 115#, 115#)
4 Pistol
5 Ring Pullup
6 Plate Raise
7 AirSquat
8 DBCurl 25#
9 WeightedSitup 20#
10 DU
}