2022-07-31 WoD

First 10k in a while. actually had to stop and walk a few times. ugh.

A. Run 10.08km; 57:35; 5:43 pace

2022-07-30 WoD

WARM
std warmup
clean drills

MAIN

A. Work to a 4x3 PowerClean at 75%
warm: 5x45, 4x95,
main: 3x3@135#, 1x3@155#

B. (superset w above)
3 ring dips (first 3 rounds)
1 strict MU (last round)

C. 5 rounds for reps. Each round is 4 min emom, with 1 min rest before next round. Partner workout. One partner does full round, other partner does farmer carry hold. Then switch off for remainder of 4 min. After 1 min rest, resume at rep that you left off at
{
partner 1:
3 dips or 2 MU (I did 2 strict MU every round, but some rounds failed 2nd rep)
6 DB HangPowerClean 2x35#
10 DB Front Rack Lunge 2x35#

partner 2:
Farmer carry hold 2x35#
}
Over 5 rounds, we managed 8 full rounds, but I think I did 12-13 MU's, not 16

2022-07-29 WoD

 WARM
2 block run
std warmup

MAIN

A. work to a heavy/moderate 3-rep deadlift
10x45, 10x95, 8x135, 6x185, 4x225, 3x245

B. CFOpen 22.2 (Rx+ option here was Rx in the Open, and 12 min cap vs 10 min in the open).
1-2-3...9-10-9...3-2-1
{
Deadlift 135# (Rx+ 225)
Bar Facing burpees
}
Reps: made it 1-10, then 9,8 and got the deadlifts done on the 7's, and 3 burpees. So, total of 79 DL's and 75 burpees

2022-07-28 WoD

 Quick hotel workout before meetings at office

A. 1,2,3... 8,9,10,9,8.... 3,2,1 (100 reps) of:
{
pushup
situp
air squat
}

2022-07-27 WoD

 //quick run while at sony campus

A. Run 4.5km; ~20 min; ~4:50 pace

2022-07-25 WoD

WARM
2 min Airdyne
std warmup
clean drills

MAIN

A. Work to a heavy 3-rep touch-n-go power clean
3x45, 3x75, 3x95, 3x95, 3x115, 3x135, 3x155, 1x165

B. For time. 21-15-9-15-21 of
{
Hang Power Clean 75#
Pushups
* 1 block run between each of above (4 runs total)
}
time: 13:06

2022-07-24 WoD

 Went in for open gym as I figured I'd be missing a few days due to work this week.

WARM
std warmup
clean drills
500m row

MAIN

A. Work to a heavy power clean + push jerk
5x45, 4x75, 3x95, 3x115, 3x135, 2x155, 2x165(failed)

B. (superset w above) 5 rounds, not for time
{
1 HSHold
2 ring pullup (3 sets) or 1 strictMU (2 sets)
}

C. 10 rounds for time
{
3 PowerClean + PushJerk 135#
2 strict HSPU
1 strict MU
}
time: 13:22 (1:10 faster than last week)

2022-07-23 WoD

 WARM
400m run
1 block run
std warmup

MAIN

A. Partner workout, 22min AMRAP
{
50 abmat situps (25-each simultaneous)
(trade off as needed - we just split it all in half)
30 wallball (8,7 each)
20 pullup (10 each)
30 wallball (8,7 each)
20 pullup (10 each)
then each draw a card from deck for one of the following:
- 1 block farmer carry (I didn't draw this)
- 20 cal row (did this once)
- 2 block run (did this twice)
}
total 3 rounds + 50 situps (I did all 50 while partner finished his FCarry)

2022-07-22 WoD

 WARM
400m run
2min airdyne
std warmup
clean drills

MAIN

A. Work to a heavy 3 rep hang power clean
2x3x45, 2x3x95, 3x115, 3x135, 3x155, 3x165, 3x175

B. 12 min AMRAP
{
3 Hang Power Clean (heavy) - I did 155#
6 left arm OHKBLunge 36#
6 right arm OHKBLunge 36#
9 Burpee bar jump
}
5 rounds + 3/6/6/3 = 138 reps

2022-07-21 WoD

 WARM
400m run
2 block run
std warmup

MAIN

A. 3 rounds, not for time
{
50' down-n-back sled push 200#
30 ab mat situps
30s plank hold
}

B. 3x10 benchpress 115#
then
3x10 DB Floor press 2x30#
with
20 band pull-aparts between every set (6 sets)

C. 4 rounds, not for time
{
8 dual DB Curls 2x25#
10 skull crushers 1x50#
}

2022-07-20 WoD

WARM
std warmup

MAIN

A. activation. 4 rounds, not for time
{
25 DU
4 chinups, weighted (0, 15, 20, 25#)
10 KBS 53#
}

B. 3 rounds, 2min rest b/t, total for time:
{
500m row
65 DU (Rx+. Rx was 100 SU)
10 chinups
}
time: 15:30

2022-07-19 WoD

 WARM
std warmup

MAIN

A. 4 rounds, not for time
{
8 tempo goblet squat 31x1 36#
20s HSHold
}

B. EMOM x 16
{
min1: 10 cal airdyne
min2: 50ft seal slider walk
min3: 15 2xKB Front squat 2x26#
min4: rest
}

2022-07-18 WoD

 WARM
2 block run
std warmup
deadlift drills

MAIN

A. 3x10 heavy Sumo Deadlift
warm: 5x95, 5x135
main: 10x165

B. for time:
{
21 SDHP 75#
21 hand release pushup
3 block run
15 SDHP 75#
15 hand release pushup
2 block run
9 SDHP 75#
9 hand release pushup
1 block run
}
time: (forgot to write it down. 13:30?)

2022-07-17 WoD

 First day back in the gym after a week+ of travel.

WARM
500m row
light stretching
clean drills

MAIN

A. Activation, 4 round not for time
{
3 CJ inceasing weight per round (75, 95, 115, 135)
1 HSHold
1 strict HSPU
2 ring pullup x2, 1 strictMU x2
}

B. 10 rounds for time
{
3 CJ 135#
2 strict HSPU
1 strict MU
}
Time: 14:35

2022-07-15 WoD

 Short run in MTL while travelling.

A. Run 3.96km, 24:00, 6:03 pace

2022-07-14 WoD

 Crappy hotel gym, but forced myself to do a light workout.

A. 5 rounds, not for time
{
8 lat pulldowns
8 bicep curls
}

B. 4 rounds, not for time
{
10 pushups
8 pistols
}

C. 4 rounds, not for time
{
10 tricep extensions
1 HSHold
}

2022-07-13 WoD

 A. Run 2.96km, 20:30, 6:56 pace

2022-07-12 WoD

 A. Run 4.86km, 29:22, 6:03

2022-07-10 WoD

 A. Run 5.02km, 24:55; 4:58 pace

2022-07-09 WoD

 A. Run 2.0km, 10:49, 5:24 pace

2022-07-08 WoD

WARM
std warmup
deadlift drills

MAIN

A. 30-20-10 of
{
Deadlift 165 (Rx was 185)
bar-facing burpees
Airdyne cals
}
time: 17:27

B. banded stretches for 4 min

2022-07-07 WoD

 WARM
400m run
2 min Airdyne
std warmup

MAIN

A. work to a ORM benchpress
10x45, 8x95, 6x105, 4x135, 2x155, 1x175

B. 3 rounds, not for time
{
8 Ring Pushups
8/side DB row with banded tricep extension 25#
}

C. 3 rounds, not for time
{
10 barbell glute bridge 95#
10/side box stepups 24"
10 banded side-steps each way
}

D. 3 rounds, not for time
{
5 dragon flag negatives
8 situps
}

2022-07-06 WoD

 WARM
2 min Airdyne
std warmup

MAIN

A. 5x5 FrontSquat heavy
warm: 10x45, 6x95, 5x105
main: 5x135, 5x145, 5x155, 4x165, 3x175

B. 5 rounds, 2min30sec each, no rest b/t
{
2 block run
in remainder of time, max wallball 20#
}
score is total wallball reps:
Score: 15, 10, 8, 7, 12 = 52

2022-07-05 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
5 strict HSPU
20 DU
}

B. 10min AMRAP
{
1,2,3... of strict chinups
30 DU
}
Got through 8 full rounds: 35 chinups + 240 DU

2022-07-04 WoD

 WARM
2 block run
std warmup
power clean drills
5x45, 4x95, 3x135

MAIN

A. "The Chief" - 5x 3 minute rounds, each for reps, 1 min pause b/t, resume from where left off
{
3 PowerClean 135
6 pushups
9 AirSquats
}
20 rounds total, plus 3 cleans. Worked out to about 4 rounds per 3 minute interval. Bit faster at the beginning, bit slower at the end. (3 reps more than last time, so PR)

2022-07-03 WoD

 A. Run 7.8km; ~40min; ~5:30 pace

2022-07-02 WoD

 //gym closed today and feeling pretty sore so just went to the park and did a pretty light workout.

A. 400m run

B. 15 rounds, not for time
{
3 dips
3 strict pullup
3 pushup
2 pistols
}

2022-07-01 WoD

 WARM
400m run
std warmup

MAIN

A. 4 rounds, each for time, 2-3 min rest b/t
{
500m row
35 DU (RX+. Rx was 50SU)
25 wallball 20#
}
times: 2:38, 2:36, 2:55, 3:05

B. Tabata, alternative A/B below
A: situps (15, 13, 12, 12)
B: 20s plank hold