2024-08-11 Travel Workout

  A. Run 3.89km; 22:38 time; 5:49 pace

2024-08-10 Travel Workout

  A. Run 3.39km; 18:35 time; 5:29 pace

2024-08-08 Travel Workout

 //quick one as I was limited on time

A. 10,9,8...3,2,1
{
Pushup
Situp
AirSquat
}

2024-08-06 WoD

WARM
400m run
2 rounds
{
1 min row
2 inch worms
10x4 monster walks
banded glute bridge
}

MAIN

A. 3 rounds
{
1-2-3-4-5-4-3-2-1 unbroken, transitioning,
{
KBDeadlift 35#
KBS 35#
}
30s DU
}

B. For time
{
200 DU*
*every break  do 10 burpees. (did 5 breaks)
200 KBS 35# (Rx was 53#)
*do 10 burpees at 50,100, 150
}
18:08

2024-08-05 WoD

WARM
400m run
std warmup
thruster drills

MAIN

A. Work to a heavy 1-rep thruster (squat clean thruster, for me)
3x45, 2x75, 2x95, 2x115, 2x135 (didn't quite thruster to full extension on both, so failed)

B. (Superset w A) 4 rounds, not for time
{
6 bent over DBRow 2x30#
6 banded lat pulldowns
}

C. 4 rounds for time:
{
2 block run
15 pullup (Rx was C2B)
15 thruster 75# (Rx was 95#)
1 min rest (required)
}
Time: 19:37 (Rounds: 3:44, 4:14, 4:20, 4:19) 

2024-08-04 WoD

A. Bike 11km (usual pace)

B. Work to a heavy-ish PowerClean+PushJerk
3x95, 3x115, 3x135, 2x155, 1x165(clean only), 1x175(fail)

C. (superset w A) 5x1 HSHold 

2024-08-01 WoD

WARM
400m run
std warmup

MAIN

A. 10-8-6-4-2-4-6-8-10 DB Bench
20#, 25#, 30#,35#, 40# (and back down)

B. 15 min AMRAP
{
**30 cal airdyne anytime, split as needed, during the workout
3 strict chinups
7 pushup
12 airsquats
}
(did 10 cal every 3 rounds)
13 rnds+3reps