2023-10-04 WoD

WARM
400m run
2 rounds
{
3 inchworms, 2-3 pushups w each
2 archer stretch
10 lunges
5 seated box jump
}

MAIN

A. 4 rounds, not for time
{
10 BackRack lunge #
10 DB Incline Bench Press
20s bar hang with 3 windshield wiper/side
}
75, 95, 115, 135

B. 3min AMRAP x 3 rounds, 1 min rest b/t
{
7 Box Jump over 20" (Rx was 24")
7 T2B
7 pushups
}
3 rounds + 4 reps
3 rounds - 4 reps
2 rounds + 14
total: 8 rounds + 14

2016-06-02 WOD

Active recovery day, but of course I went too hard and jacked my neck up a bit. Grrr...

WARM
std warmup
3 rounds
{
10 air squats
10 windshield wipers on the floor (5/side)
}

MAIN

A. 1k row
3:56

B. Work to a heavy CJ
warm: clean drills w bar, 5x95, 3x115, 3x135
main: 2x155, 2x175, 2x185 (squat clean only), 205 Hang Power Clean (PR!), 215 (fail), 205 (fail)

C. 3 rounds
{
5 sec Tuck Back Lever
3 band-assisted front lever
}

D. 3 rounds
{
1 HSHold (for balance)
2 abwheel rollouts (from toes) - this is what jacked up my neck
3 slow strict pullups
}

2015-08-14 WOD

WARM
Std warmup
1 min airdyne (instead of running)

MAIN

A. 3 rounds, each for time, 1 min b/t
{
5 wall walks
20 windshield wipers (did first round hanging, 2nd, 3rd on the floor)
}
times: 2:50, 3:00, 3:15

B. 10 min EMOM
{
1 deadlift
1 Hang Squat Clean
1 Squat clean
} weights: 135x5, 145x3, 155x2

I added:

C. MU work
- 5 failed attempts at strict MU
- 2 MU

2015-08-11 Travel Workout

Last full day in Mississauga. Just a little bike ride and park workout.

A. 10k bike (not timed)

B. 4 rounds (not for time)
{
5 HSPU
5 Hanging Leg Raises
5 HSPU
5 Hanging Leg Raises

5 pullups

5 windshield wipers (both left/right count as 1)

5 pullups

}