2020-11-04 WoD

 WARM

light stretching

MAIN

A. 1000 m Row

B. 5 Rounds, not for time
{
1 HSHold
3 Weighted Chinup 0/10/20/30/40
5 OHPress 45/65/75/85*/95* (* = Pushpress)
5 Front Squat 45/65/75/85/95
}

C. 3 Rounds, not for time
{
2 One Arm Chinup (assisted)
2 One Arm HSHold (assisted)
2 Weighted Pistol 0/10/20
}

2020-09-09 Covid workout #136

 WARM

light stretching

MAIN

A. 5 rounds:

{

3 ring pullups

2 OneArmHSHold (assisted)

2 pistol

}

B. 5 rounds

{

3 weighted Ring Pullups #45

2 Strict HSPU

2 weighted pistol 25#

}

C. 5 rounds, not for time

{

2 strict MU

40 DU

}

2020-07-09 Covid workout #88

Got a barbell on craigslist! Yay!

WARM

passthrus

light stretching

MAIN

A. 10 Rounds

{

1 PowerSnatch 45#

2 OHSquat #45

3 OHPress #45

4 Thruster #45,

5 Hang Power Clean #45

}

B. 5 rounds

{

2 Strict MU

2 OneArmHandstand (assisted)

}

C. 5 rounds

{

4 weighted pistol 25#

3 weighted chinup 25#

1 HSHold

}

2017-10-21 Saturday Workout

BCF had a comp going on, so I went by the gym at work.

WARM

std warmup

MAIN

A. 1000m row

3:56

B. 3x6 Front Squat

95, 115, 135

C. (superset w B) 3x8 Calf Raise 

2x45# plates in hand

D. 3x8 Inclined DB Bench

20#, 30#, 35#

E. (superset w D). 3x8/side DB Curl

20#, 30#, 35#

F. 3x5 HSPU

G. (superset w F). 3x5 Chinup

H. Pistol/weighted pistol.

5/leg, 3/leg, 1/leg

0#, 25# plate, 45# bar

I. (superset w above) 3x8 Cable Row

J. 3x 15s back bridge

2016-12-13 WOD

WARM
std warmup

MAIN

A. EMOM 75sec (8 rounds in 10 min. Was snatched but I subbed DL's)
{
5 deadlifts
(2x5x135, 2x5x165, 2x5x185, 2x5x215
}

B. For time:
{
20 cal Airdyne (subbed for row)
20 Front rack lunge 95#
25 cal Airdyne (subbed for row)
25 Front Squat 95#
30 cal Airdyne (subbed for row)
30 Back Squat 95#
}
time: 13:20

I added

C. not for time:
{
3 weighted pistols/leg 18#
HSHold ~20s
2 weighted pistols/leg 26#
HSHold ~20s
1 weighted pistol/leg 26#
HSHold ~20s
}