2022-03-31 WoD

 WARM
2x40s SU
2x40s DU
std warmup

MAIN

A. 8 min max effort sled push
10x down-n-back (50'?) with 170# sled (45+25)

B. 3 rounds for quality
{
20 gorilla rows 2x30#
20 banded good mornings
30 DB glute bridge 30#
I added 3 seated leg raise w 2s hold
}

C. 9x3 banded BenchPress 95# w 30s rest b/t

D. Immediately after C, remove band, 1 max effort set benchpress
20 reps at 95#

2022-03-30 WoD

 WARM
400m run (to gym)
2 block run (w class)
std warmup
deadlift/clean/pushjerk drills

MAIN

A. work to a heavy version of complex below, in order to decide top weight for part B
{
3 Deadlift
2 Hang Power Clean
1 Push Jerk (S2O option)
}
1x75, 1x95, 1x115, 1x135, 1x155 (way too heavy for rep count in B, so decided on 135 max)

B. 5 Rounds for time, increasing weight as noted below
rounds 1,2: 95#, rounds 3,4: 115#, round 5: 135#
{
12 Deadlift
9 Hang Power Clean
6 S2O
}
time: 10:25

I added:

C. 3x HSHold
5-15s each

2022-03-29 WoD

 WARM
400m run
2x40s SU
1x40s DU
std warmup
3x
{
3 pullups
10 banded pull-aparts
}

MAIN

A. 20 min AMRAP
{
5 strict C2B Pullups (that was Rx+, otherwise was strict regular pullups)
10 feet-elevated pushups (20" box)
20 box stepups 24" (Rx was 30" but it was just too slow stepping down and I wanted to move faster)
}
8 rounds + 5 pullup, 10 pushup, 4 box stepup = 299 reps 

2022-03-28 WoD

WARM
400m run
3 min AirDyne
std warmup

MAIN

A. Work to a moderately heavy 3-rep Back Squat (to determine weight for part B)
3x45, 3x95, 3x135, 3x165, 3x185, 3x215

B. 5 rounds, 2min each, 2 min rest b/t. Score is cals on bike.
{
3 Back Squat 185#
10 BoxJumpOver 24"
remainder of 2 min AirDyne for cals
}
Scores: 10,11,12,13,14

2022-03-27 WoD

 //Travelling - another short run while charging the car

A. Run 4.3km; 22:01; 5:07 pace

2022-03-26 WoD

 //quick run because was travelling in Bend and it was *freezing* and I wasn't dressed for it.

A. Run 3.66km; 19:09; 5:14 pace

2022-03-25 WoD

 WARM
500m Row
std warmup

3 rounds
{
5 wallball
8 KBS
20 DU
}

MAIN

A. 10 rounds for time
{
7 wallball 20#
14 KBS
//only after 5th round, one time: 40 DU
}
time: 10:30

B 3x2 ring pullup

2022-03-22 WoD

 //Travelling - quick hotel workout

A. 5 rounds, not for time
{
10 pushups
20 situps
10 pushups
20 air squats
}

2022-03-20 WoD

 //Travelling this week, not sure I'll be able to get to a gym, so skipped the usual Sunday run and went to Open Gym.

WARM
light stretching
clean drills
1000m row

MAIN

A. Work to a heavy PowerClean & PushJerk
3x95, 3x115, 3x135, 2x155, 1x165

B. Superset w above - 4 rounds of:
{
3 pullups
1 HSHold
}

C. 10 rounds for time
{
3 PowerClean & PushJerk 135#
2 strict HSPU
1 RingMU (not strict)
}
time: 16:00

2022-03-19 WoD

 WARM
std warmup
3 rounds
{
200m row
10 banded good morning
10 banded high pulls
3 inchworms w 3 pushups each
}
clean drills

MAIN

A. Work to a heavy 3 rep Hang power clean
3x95, 3x95, 3x115, 3x135, 3x155, 3x165, 1x175

B. (Superset w above) chinup progression
8,7,6,5,4,3

C. 20 min AMRAP (was a partner workout, but I just did teh whole thing alone)
{
21 KBS 53#
15 AirSquat
9 Hang PowerClean 95# (Rx was 125)
12 cal AirDyne
}
5 rounds + 21,15,9,3cal (so just short of 6 rounds)

2022-03-18 WoD

 WARM
400m run
std warmup
snatch drills

MAIN

A. Hang Power Snatch complex, multiple rounds, keep at lighter weight
{
Hang Snatch extension
Hang Snatch high pull
Hang Power Snatch
}
45#, 45#, 65#, 75#, 75#, 95#

B. Superset w above
5x20 DU

C. 12 min AMRAP
{
3 Hang Power Snatch 75# (Rx was 135!!!)
6 box jump 24" (Rx was 30" but I wasn't feeling it)
25 DU
}
8 rounds + 3 HPS + 3 box jumps

2022-03-17 WoD

 WARM
400m run
3x30s DU
std warmup

MAIN

A. 4 rounds, not for time
{
8/side goblet curtsey lunge 26#
8/side goblet cossack squat 26#
}

B. 4 rounds, not for time
{
8 dual KB squat curl 2x26#
16 banded tricep pulldown
16 banded bicep curl
}

C. 4 rounds, not for time
{
10 DB Incline Bench 2x30#
8 DB flys 2x10#
}

2022-03-16 WoD

 WARM
400m run
std warmup
thruster drills

MAIN

A. Work to a heavy 3-rep thruster
5x45, 3x95, 3x95, 3x115, 3x125, 3x135, 1x145

B. (superset w A) 5 sets of
{
3 ring dips
2 low ring transitions
}

C. 10 rounds for time, 20 min cap
{
3 thrusters 95# (Rx was 115)
2 RingMU (Rx was 3 pullups, Rx+ was 3 MU)
* Every 2nd round, do one of (1 block run, 250m row, or 12 cal bike); AND 20 situps
}
I finished, but went to 20:50 to do so. Ran for 4 rounds, Rowed for 1 round

2022-03-15 WoD

 WARM

std warmup
deadlift drills
3 rounds, not for time
{
15 good mornings 45#
20 shoulder taps
6 pushup
}

MAIN

A. Work to a heavy 2-rep deadlift
5x95, 5x135, 4x185, 3x225, 2x255, 2x275, 1x305

B. (superset w above)
1: 15s hollow hold + 15s superman
2: 20s hang
3: 10 kip swings
4: 6 hanging leg raise
5: 3 T2B

C. 15 min EMOM
{
min 1: 2 Deadlifts at heavy weight (I did 255# but later dropped to 225#)
min 2: 10 T2B (all unbroken)
min 3: 8 burpees

2022-03-14 WoD

 WARM
400m run
2 min AirDyne
std warmup
clean drills

MAIN

A. Deload week on Clean progression.
1x60%, 1x65%, 3x75%
warm: 5x95, 3x115
main: 1x135, 1x145, 3x155

B. Chinup progressions (superset w above)
1x7, 1x6, 1x5, 1x4, 1x3

C. 3 rounds for time, 12 min cap
{
20 Hang Power Clean 95# (Rx was 25 reps - I scaled it a bit)
30 AirSquats
}
time: 7:27

2022-03-13 CF Open 22.3

 //finally back to the gym, in time to get a score down for 22.3

Wasn't sure how it'd go given that I'm just getting over covid, but goal was to get to the BarMU's and get a couple in. I got *to* them, but only with time to attempt one rep, which I *almost* made, but failed. Too bad as I'm sure that'd bump me a ton of spots on the leaderboard.

WARM
400m run
1000m row
several of each movement below (thrusters at 45, then 95, then a couple at 115)
3x20 DU

MAIN

A. CF Open 22.3. For time, 12 min cap
{
21 pullups
42 DU
21 thruster 95#
18 C2B pullups
36 DU
18 thruster 115# <-- this is where I ate my time - probably 4 min just on these and sucking air during breaks. Finished this section at 11:28
15 BarMU <-- 1 attempt, failed
30 DU
15 thruster 135#
}
total reps 156

Did 1 BarMU afterward just out of spite :-)

2022-03-12 WoD

 //park workout - still quarantining

A. Half-murph. for time:
{
800m run
10 rounds of
{
5 pullup
10 pushup
15 AirSquats
}
800m run
}
time: 23:00

2022-03-11 WoD

 //quarantining, so did a park workout near home

A. 800m run

B. 5 rounds, not for time
{
5 pullup
5 pushup
4 Pistols
3 T2B
1 HSHold
}

C. 800m run

2022-03-09 WoD

 A. Run 3.25km; 16:25; 5:03 pace

2022-03-08 WoD

 //still feeling less than 100%. Did a short run

A. Run 3.34km; 17:12; 5:09 pace

2022-03-06 CFOpen 22.2

 //caught covid while travelling this past week. Symptoms pretty mild but have a cough that I knew would slow me down doing 22.2. Regardless, I wanted to post a score and luckily the workout was one I could do w gear at home (I have barbell and plates). So, disappointing score, but better than I thought I'd do given covid-lung.

WARM
2x3 burpees
Deadlift: 8x95, 6x135, 4x185, 3x205, 2x225

A. CF Open 22.2. 10 min cap. 1-2-3....9-10-9-8....3-2-1 of
{
Deadlift 225#
Bar Facing burpees
}
Goal was to get to, and maybe through, the round of 10. I got the round of 9 done, plus 3 reps (93 total reps)

2022-03-03 WoD

 //Travel workout

A. 500m row

B. 4 rounds, not for time
{
10 tricep extension 50#
8 bicep curl 70#
3 wide grip pullup
}

C. Deadlift
5x95, 5x135, 5x185, 5x225, 1x275

D. 100 KBS unbroken 30#

E. 3 rounds, not for time
{
5 pushups
1 hshold
}

2022-03-02 WoD

 //Travel workout

A. 1k row

B. 2 rounds
{
10 One Arm KBS (left) 30#
10 One Arm KBS (right) 30#
8 KBOHPress (left) 30#
8 KBOHPress (right) 30#
}

C. Backsquat
5x135, 4x185, 3x225

D. 3x5 TuckFrontLever

E. 3x8 DB Bench 35#

F. 3 HSHold

2022-03-01 WoD

 //Travelling, didn't get to hit the gym till 9:30pm, so just did something quick.

WARM
std warmup
500m row

MAIN

A. KBS
20 russian KBS 36#
20 OneArmKBS 36# (left)
20 OneArmKBS 36# (Right)

B. 5 rounds, not for time
{
5 chinup
10 tricep extension 50#
10 bicep curl 70#
}

C. 3 rounds, not for time
{
3 DBSnatch 45# left
3 DBSnatch 45# right
3 seated leg raise
5 pushup
}

D. 3 HSHold ~20s each