2021-09-26 WoD

 A. Run 2.5km ~5min pace

B. 100 SU

C. 3 Rounds, not for time
{
1 Power Clean + 3 Front Squat 135#
3 OH Press 65#
3 Chinup
3 pullup
}

2021-09-25 WoD

 WARM

light stretching
100 SU

MAIN

A. 4 rounds, not for time
{
3 CJ (95, 115, 135, 155)
1 strict MU (woohoo! First since last nov!)
1 HSHold
5/side/arm banded int/ext rotation
}

2021-09-20 WoD

 A. 100 SU

B. 1-2-3-4-5-4-3-2-1 of
{
Thruster 95#
HSPU
Ring Pullup
} 

2021-09-19 WoD

 A. Run 7.77km; 39:14; 5:03 pace

2021-09-18 WoD

 WARM
std warmup
100 SU

MAIN

A. "Annie" - 50-40-30-20-10 of 
{
DU
Situps
}
7:15

B. 5-4-3-2-1 of
{
Front Squat 135#
RingPullup
}

2021-09-12 WoD

 A. Run 3.8km, ~5min pace

2021-09-11 WoD

 5 rounds, not for time
{
3 CJ
2 ring pullup
1 HSHold
}
45, 95, 115, 135, 155

2021-09-08 WoD

 A. 5min row
1100m

B. 3 rounds
{
5 front squat 95#
5 Ring Pullup
}

2021-09-05 WoD

 A. Run 3.6km; ~5min pace

2021-09-04 WoD

 //park workout

A. 200m Run

B. 10 rounds, not for time
{
5 Pullup
5 Box Jump 20"
5 T2B
}

C. 200m Run

2021-09-01 WoD

 Last workout at BCF today! Since June 2011, I've logged ~2700 workouts, of which about 2000 took place there. End of an era!

WARM
2 min Airdyne
std warmup
pressing drills, lunges

MAIN

A. 3x5 OH Press at 70%-ish
warm: 5x45, 5x65
main: 3x5@85#

B. For time:
{
800m run
5 rounds of
{
5 BarMU (I subbed 10 pullup, 5 pushup)
10 OA OH Lunge - left arm 25# (Rx was 50#)
10 OA OH Lunge - right arm 25# (Rx was 50#)
}
800m run
}
time: 14:30