2023-06-30 WoD

 Short run while in MTL.

A. Run 5.52km; 28:38; 5:11 pace

2023-06-29 WoD

WARM
10 story stair climb
1k

MAIN

A. 10,9,8...2,1 of
{
KBS 44@
GobletSquat44#
left KB PushPress 36#
right KB PushPress 36#
}

B. 5,4,3,2,1 of
{
cable benchpress 100#
chinup
}
 

2023-06-28 WoD

 //quick hotel workout.

A. 2k row: 7:45

B. 20-18-16.....4-2 (110 reps)
KBS 44#

2023-06-26 WoD

WARM
800m run
light stretching

MAIN

A. 3x8 lat pulldown 50#

B. Work to a heavy 1RM deadlift
10x45, 8x95, 6x135, 5x175, 4x225, 
3x255, 2x275, 1x295, 2x315 (got 1, failed 1)

C. 3x8/side DB row 50#

D. 3x8 tricep pullover 50#

E. 3x8 tricep extension

F. 3 HSHold

G. 5-4-3-2-1 strict chinup

2023-06-24 WoD

 A. Run 4.71km, 25:54, 5:24 pace

2023-06-23 WoD

 WARM

5 min stationary bike
std warmup

MAIN

A. BackSquat
95x10, 135x8, 185x6, 225x3, 225x3

B. Moderate PowerClean practice
warm: 5x45, 5x95, 3x135, 3x155, 2x165

C. 3 rounds
{
1 HSHold 20s
2 HSPU
5 strict chinup
} 

2023-06-21 WoD

WARM
400m run
std warmup

MAIN

A. 0:00: 1 mile run, for time.
6:25

Rest remainder till 10 min mark.

B. 10:00: max effort heavy object carry for ~6min
20 x 50' carry of 50# dball

C. 2min cumulative HSHold (against wall: 45, 30, 30, 15s)

D. 20:00: 1 mile run, for time.
6:45