2023-09-30 WoD

 //First day back at gym after recovering from covid. Lungs felt like they were at 70% :-p

WARM

2 rounds
{
200m row
10 spidermans
10 banded good mornings
20 shoulder taps
10 banded OHPress
5 wallball
5 KBS
}

MAIN

(was a partner workout but did it solo - writing reps for the solo version)

A. 3 10min AMRAPs, 2min rest b/t
{
1 block run
10 burpees
20 wallball 20#
30 KBS 35# (Rx was 53)
}
round 1: 121 (2 full rounds, plus run, plus 1 burpee)
round 2,3: 120 (2 full rounds)

2023-09-28 WoD

 A. Run 3.02km; 16:13; 5:22 pace
(covid definitely still impacting the lungs. This felt like I normally do after 10k) 

2023-09-27 WoD

 (Came back from Japan trip to a positive covid test. No gym this week. Tried a light run today)

A. Run 3km - 6min/km pace-ish

2023-09-23 WoD

 Sort run while in Tokyo

A. Run 4.52km; 26:53; 5:57 pace

2023-09-21 WoD

 //quick hotel workout

WARM
light stretching

MAIN

A. 3x8 DBFrontSquat 2x40#

B. (Superset w A) 3x5 strict pullup

C. 3x8 DBCurl 2x25#

D. (Superset w C) 4x1 HSHold

E. 3x8 DBStrictOHPress 2x25#

F. (Superset w E) 3x3 StrictHSPU

G. 3x8/side DBRow 1x40

H. (Superset w G) 3x8 DB Pullover 1x40

I. 3x5 DBDeadlift 3x6, 2x70#

2023-09-20 WoD

//quick run while travelling in Tokyo

A. Run 5k, ~6min pace

2023-09-17 WoD

 //Sunday workout. Did some squatting as I've signed up for a strength even in a month.

WARM
light stretching
400m run

MAIN

A. Work to a heavy 3 rep BackSquat with 1s pause at bottom of each rep
5x95, 5x135, 4x165, 3x185, 3x205, 3x225, 2x245

B. (Superset w above) 7x1 HSHold

C. 3 rounds, not for time
{
5 ring ab rollout
5 ring row (w MU transition)
3 (assisted) MU transition)
}

2023-09-16 WoD

WARM
400m run
2 block run
std warmup
deadlift & clean drills

MAIN

A. Strength - for 15 min, do the following complex, not for time, increasing weight
{
1 Deadlift
1 PowerClean
1 PushJerk
}
8 rounds: 95, 95, 115, 115, 135, 135, 155, 165

B. 30 min AMRAP
{
25 wallball 20#
25 Deadlift 135#
25 burpees
* 2 block run at 0:00, 10:00, 20:00
}
4 full rounds (plus 3 runs)

2023-09-15 WoD

WARM
400m run
2 rounds
{
1 block run
20s DUs
3 inchworks
3/side spidermans
10 banded good mornings
10 banded rows
}

Clean drills

MAIN

A. 5 rounds, not for time
{
1 Hang power clean
1 hang squat clean
1 front squat
3 kipping pullups with pause at top
}
75, 95, 115, 135, 155

B. 3 rounds for time, 19min cap
{
50 DU
50 KBS (44#, 44#, 35#. Rx was 50#)
50 Goblet Lunge (44#, 35#, 35#. Rx was 50#)
15 pullups
}
18:30

2023-09-14 WoD

WARM
400m run
std warmup

MAIN

A. 6 rounds, each on the 6-min mark
{
1 block farmer carry 1x53# kb
Bench press*
10 Gorilla rows 2x35# db
5 kipping straight leg raise
}
* 10x95, 9x105, 8x115, 7x125, 6x135, 5x145

2023-09-11 WoD

WARM
400m run
2 min Airdyne
std warmup

MAIN

A. 5 rounds for time
{
7 SA DBThruster 35# (left)
3 strict chinups
7 SA DBThruster 35# (right)
3 strict chinups
1 block run
}
time: 11:02

B. 5 rounds, not for time
{
10 weighted situps 25#
10/side banded lat pulldowns
}

2023-09-10 WoD

// Short sunday run, then open gym

A. Run 4.5km; 5:15 pace

B. Work to a heavy CJ (PowerClean, PushJerk)
5x75, 4x115, 3x135, 3x155, 2x165, 1x170 (Hangclean, no jerk)

C. (Superset w B) 6x1 HSHold ~10s

D. Shoulder rehab work w bands

2023-09-09 WoD

 //Saturday partner workout, but I did it solo and cut the reps in half (except for the running)

WARM
400m run
2 rounds
{
1 block run
10 banded good mornings
1 min spidermans & inchworms
10 banded OH Press
}

MAIN

A. 24min AMRAP. 
{
1 mile run buy-in (I think it was a bit shorter than a mile): 5:50
then amrap portion
{
35 wallball 20#
1 block run with medball carry
25 DB Snatch 35#
1 block farmer carry 35# DB
15 burpees
1 block run
}
Got 1 full round, plus 35 wallball, medball run, 25 DB snatch, 10 burpees
(145 reps)

2023-09-08 WoD

WARM
400m run
2 rounds
{
1 block run
10 banded good mornings
5 hanging knee tucks
3 inchworms
10 banded good mornings
} 

MAIN

A. Activation. 4 rounds, not for time
{
5 deadlifts (95, 135, 185, 185)
5 hanging knee tucks
1 block run
}

B. For time. 30 min cap. 25-20-15-10-5 of
{
Deadlift 185# (Rx was 225#)
T2B
Run 5-4-3-2-1 blocks
}
Time: 26:00

2023-09-07 WoD

WARM
400m run
light stretching
2 rounds
{
1 block run
20 flutter kicks
5 shoulder swimmers
3 inchworms
10 banded good mornings
10 banded OH Press
}

MAIN

A. 4x8 OHPress
{
warm: 1x8 @ 45, 1x8 @ 65
main: 4x8 @ 75#
}

B. (superset w A)
{
4x20 DU
4x10 KBS 53#
}

C. 5 rounds for time
{
10 PushPress (first two rounds 115#, last 3 rounds 95#. Rx was 135#
50 DU
}
time: 11:10

2023-09-06 WoD

WARM
400m run
2 rounds
{
1 min row
1 min spidermans/bootstraps
10 tabletops
10 lunges
}

MAIN

A. 12 min emom
{
2 Box Squats 185# (was supposed to be 70%)
}
(2x95, 2x135 warmup, then 12 sets at 185#)

B. 3 rounds, each for time. equal time rest b/t
{
400m row
24 KBLunges* 36#
}
* 1st round: KBFarmerCarryLunge: 2:35
* 2nd round: KBFrontRack Lunge: 2:37
* 3rd round: KBOHLunge: 2:38

2023-09-05 WoD

WARM
400m run
std warmup

MAIN

A. Strength portion/activiation 3 rounds, not for time
{
3 weighted pullups 26#
8 DB Snatch 35#
1 block run
}

B. 3 rounds for time
{
2 block run
21 DB Snatch 35# (Rx was 50#)
12 burpee pullups
}
time: 14:02

C. every 30s, for 10 rounds
{
4 weighted situps 35# (anchored feet)
}

2023-09-04 WoD

 //still travelling - just some light shoulder rehab work and skill work.

A. 3x8/side DB lateral raise 10#

B. 3x8/side DB lateral rotation 10#

C. 3x8/side DB Curl 25#

D. 3x8 tricep extension 50#

E. 6 HSHold ~10s

2023-09-03 WoD

 //Still travelling, ran again today.

A. Run 6.93km; 40:38; 5:52 pace

2023-09-02 WoD

Travelling in Victoria, BC. Got a short run in.

A. Run 5.26km; 26:27; 5:02 pace 

2023-09-01 WoD

WARM
400m run
1 block run
std warmup
Clean drills

MAIN

A. Work to a heavy complex of
{
1st pull (floor to knees)
clean high pull
Squat Clean
}
45, 75, 95, 115, 135, 155, 165(failed the squat clean)

B. (superset w above) 5 rounds
{
5 kip swings
C2B pullup (1 first set, 2 second set... 5 C2B last set)
}

C. For time - Segment any way. 15min cap
{
3 block run
33 Squat Clean 95#
33 burpees
33 pullups
}
time: 11:07 Rx (did 3 sets of 5, then a set of 3, then the 3 block run, then 3 sets of 4, and a set of 3)
}