2022-02-27 WoD

 A. Run 5.0km; 26:41; 5:20 pace

2022-02-26 WoD

 WARM
std warmup
1 min row
3 rounds
{
4 pullups
10 Front Squat 45#
}

MAIN

A. (was partner workout but I did it solo and cut the reps in half). For time, 22min cap
{
25 cal row buy-in, then
5-10-15-20-25 of
{
Front Squat 95#
Pullup
}
between each set, either
25 situps
1 block run
}
25 cal airdyne cash-out
}
time: 21:55

2022-02-25 CF Open 22.1

 WARM
std warmup
2 min Airdyne
several of movements below for practice warmup (in retrospect, not enough warming up)

MAIN

A. CF Open 22.1. 15 min amrap of
{
3 wall wallks
12 DB Snatch 50#
15 Box Jump Over w stepdown 24"
}
5 rounds + 10 reps = 160 reps

Maybe will go back and redo on Sunday?

2022-02-22 WoD

WARM
400m Run
std warmup

MAIN

A. 5 rounds, not for time
{
10 Aussie Pullup (barbell horizontal row)
3 Ring Dip
6 hollow up
6 supermans
}

B. 6 rounds for time
{
2 RingMU (Rx was pullups and dips, Rx+ was 4 MU, so I did somewhere in between)
10 OH DB Lunge 50# (Rx was goblet, Rx+ was overhead, but 12 reps)
1 block run
}
time (forgot to write it down - ~15min?)

2022-02-21 WoD

 //slept in and missed the gym! Did a run instead

A. Run 4.01km; 21:13; 5:18 pace

2022-02-20 WoD

 //usually run on Sundays, but since I wasn't sure gym would be open Monday (turns out it is), I shortened my run and dropped in for open gym.

A. Run 3.36km; 17:17; 5:09 pace

(1hr later)

B. Work to a heavy PowerClean + PushJerk
5x45, 5x95, 4x115, 3x135, 2x155, 1x175(fail), 1x175 (Hang Power Clean, no jerk)

C. (superset w above) 5 rounds
{
20 DU
3 Seated leg raise
2 ring pullup
1 HSHold
}

D. 5 rounds
{
1 Ring MU (kipping, strict weren't happening today)
2 HSPU
3 PowerClean + PushJerk 135#
}

2022-02-19 WoD

 WARM
400m run
std warmup

MAIN

A. work to a heavy partner deadlift (partnered with woman whose ORM was lower than mine, so went a bit lighter than I'd have liked).
5x135, 5x185, 8x185, 5x205, 3x225, 3x255

B. For time, w partner - 30-20-10 of
{
partner deadlift w increasing weight (185, 205, 225)
partner-split pushups, hold  plank with every alternating partner rep
}
time: 5:30

C. Weighted situps w barbell overhead, rotating w spotters
{
10x15#, 10x45#, 10x45#, 8x65#, 5x65#
}

2022-02-18 WoD

WARM
400m run
900m row
std warmup
10 KBS 26#
10 Goblet squat 26#

MAIN

A. 5 rounds
{
2 single arm KBS 35#
2 single arm KB 'gunslinger' 35#
2 single arm KB Clean 35#
2 KB Front Squat 35#
(repeat above for other arm)
then
r1: 30s active hang
r2,3: 10 kip swing
r4,5: 2 kip swing, 1 T2B, 2 kip swing
}

B. 16 min AMRAP
{
4 double KB Front Squat 2x35# (Rx was 2x53)
6 T2B
8 Burpee Box Jump 24"
}
2 reps short of 9 rounds.

2022-02-17 WoD

 WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
12 towel-grip landmine row 45#
12 frogstance good mornings 45#
}

B. 10 min max effort backward sled drag 135#
(I lost count after a while but I think it was 11 back-forth 50' lengths?)

C. 12x3 bench press 115# w short rest b/t

immediately into

D. Max effort bench press 115# 
8 reps

2022-02-16 WoD

 WARM
400m run
2 min AirDyne
light stretching

MAIN

A. 40 min AMRAP, but at moderate pace
{
3 min row (~650m per round)
5 strict chinup
10 DB OH Press 2x25, 2sec negative
10 banded Hamstring curl
}
8 rounds, but last 2 rounds I only rowed ~500m to shorten time so I could hit 8 rounds.

2022-02-15 WoD

 WARM
std warmup
snatch drills
3 rounds:
{
30s row
10 banded good mornings
5 Hang Power Snatch 45
20 SU
}

MAIN

A. Work to a heavy Hang Power Snatch
5x45, 3x75, 3x95, 2x115, 2x125(both failed)

B. 5 rounds for time:
750m row buyin
{
10 Hang power snatch 75#
50 DU
}
time: 13:30

2022-02-14 WoD

WARM

std warmup
400m run
clean drills

MAIN

A. Squat Clean - deload week:
2 x 60%, 65%, 70%, 75%
warm: 5x45, 3x75,
main: 2x115, 2x125, 2x135, 2x145

B. (Superset w above) - pullup progression deload week
5x10 barbell row (45, 45, 55, 55, 55)

C. For time:
100 wallballs (Karen is 150 reps - but we had 7min cap)
time: 5:30
(was on track to do ~8min for 150 but just left it at 100)

2022-02-13 WoD

 A. Run 6.1km; 30min; 5:00/km pace

2022-02-12 WoD

 WARM
3x1min AirDyne
std warmup
2x5 T2B
clean drills

MAIN

A. Partner workout, for time: 50-40-30-20-10 of
{
Cals on Airdyne
Hang Power Clean w increasing weight: 
25x75, 20x95, 15x115, 10x135, 5x155
T2B (sync w partner)
}

time: 26:30

2022-02-11 WoD

WARM
400m run
std warmup

MAIN

A. "Cindy" - 20min AMRAP
{
5 pullup
10 pushup
15 AirSquat
}
score: 20+2 (PR. Prev 18+15)

2022-02-10 WoD

 WARM
400m run
500m row (moderate pace)
250m row (hard pace)
std warmup

MAIN

A. 5 RFQ
{
20-16-12-8-4 Reverse Lunge landmine row 45# (~db lunge 25#) (split by leg)
10 goblet box stepup 24" 36#
}

B. 4 RFQ
{
6 seated OH Press 75#
1 min ME banded row (~20 reps)
}

C. 3 RFQ
{
160' sled drag 100#
12 DB Pushpress 2x25#
1 min situps (40 reps each round)
}

2022-02-09 WoD

 WARM
400m run
300m row
std warmup

MAIN

A. Pullup progression
6-5-4-3-3-2 C2B pullups (strict)

B. (superset for above) 5x20s hollow hold (hanging)

C. For time:
{
75 DU
40 burpees
75 DU
6 block run (~2400m)
75 DU
1500m row
}
time: 19:30

2022-02-08 WoD

 WARM
400m run
3 rounds
{
10 banded good morning
5 banded OH Press
5 seated DB press 2x40
45s row
}
Deadlift drills

MAIN

A. Work to a heavy 5-rep deadlift
5x95, 5x135, 5x185, 5x225, 5x255, 1x285

B. (superset w above)
5*3 Strict HSPU (no mat, full ROM)

C. 5 rounds for time, 22min cap
{
500m row
6 Deadlift 185 (Rx was 225)
6 Strict HSPU w abmat (Rx was 9 reps)
}
time: 19 min

2022-02-07 WoD

 WARM
400m run
std warmup
clean drills

MAIN

A. Squat Clean cycle continues: prescribed:
warm: 5x40%, 5*50%, 3*60%
main: 5*75%, 3*80%, 1*90%
{
warm: 5x95%(40% of 195), 5*105 (53% of 195), 3*115 (61% of 195)
main: 5*135 (70% of 195), 3x155 (80% of 195), 1x 165 (85% of 195), 0x175(fail), 1x175( 90% of 195)
}

B. (Superset w A.) C2B pullup progression
Strict C2B pullups: 6,5,4,3,3

C. 9 min AMRAP
{
5*10*15*20*....   Medball clean 20#  
* = Rx+ 4 strict C2BChinup
}
got through set of 5+10+15+20+25+(then 20/30)
5*4 pullups + 95 medball cleans

2022-02-06 WoD

 A. 1/2 day of snowboarding

2022-02-05 WoD

 WARM
std warmup
3 rounds
{
20 KB FR Lunge 26#
20 goblet squat 26#
5 ring rows
}

MAIN

A. Partner wod - 23 min AMRAP

75 situp (each, done at same time) buyin
{
80 Wallball 14# (Rx was 20#) - 2x20 each
40 ring rows - 2x10 each
1 block run together
80 Goblet walking lunge - 30# - 2x20 each
40 ring rows - 2x10 each
1 block run together
}

Got 1 full round (75 situp, 40-20-1-40-20-1) then halfway through second round (40-20-1) = 258 reps

2022-02-04 WoD

 WARM
400m run
1 min DU
std warmup

MAIN

A. Sumo Deadlift work to a heavy one-rep, progressing 5-3-1-1-1
warm: 5x95, 5x135
main: 5x185, 3x205, 1x225, 1x245, 1x265

B. (Superset w above) Pullup progressions
C2B Pullup 6,5,4,3,3

C. (Superset w above) HSHold
10s-ish for balance

D. 5 rounds, (I made it for time)
{
6 Sumo Deadlift 185#
5 wall-walk
}
800m (4 block) run cash out
time: 12 min-ish

2022-02-03 WoD

 WARM
400m run
std warmup

MAIN

A. Bench press 10-8-6-4-2-4-6-8-10 (ascending, descending weight)
{
10x85, 8x95, 6x105, 4x115, 2x125
4x115, 6x105, 8x95, 10x85
}

B. (Superset w above) 8 sets of 25 DU

C. 4 rounds, not for time
{
6 left KB FR Raised SplitSquat 36#
6 right KB FR Raised SplitSquat 36#
5 left KB FR lateral box stepup 24" 36#
5 right KB FR lateral box stepup 24" 36#
}

D. Tabata (alternating 4 rounds of each)
- DU
- Box Jump 30"

2022-02-02 WoD

 WARM
400m run
std warmup
clean drills

MAIN

A. work to a heavy version of clean complex
{
Clean high-pull
PowerClean
Hang PowerClean
}
95#, 95, 115, 135, 145, 155, 165(failed powerclean, but did HPC)

B. (superset w above) Pullup progression
C2B Pullup, 6, 5, 4, 3, 2

C. For time: 12, 10, 8 of
{
(2 block run)
Burpee Pullup
Power Clean (95, 115, 135#)
}
time: 14:15

2022-02-01 WoD

 WARM
400m run
std warmup
3 rounds
{
10 banded OH Press
5 shoulder swimmers
4 inchworms
40s Airdyne
}

MAIN

A. Strength work. 4 rounds
{
7 dual Seated DB OHPress 2x25#
6 hollow body pushups
}

B. 18min AMRAP
{
Min1: 3 Strict HSPU + 6 DB Pushpress 2*35# (mix of Rx and Rx+)
Min2: 12 cal Airdyne sprint
Min3: Rest
}