2024-10-15 WoD

WARM

2x
{
1 min row
10 90/90
4 spiderman
6 DB Bench 2x25#
3 Pin FrontSquat 45# (full depth)
3 Pin BackSquat 45# (full depth)
}

MAIN

A. Pin Squats, first in lowest position, then at 50% depth, with following scheme (used 225 as my max percentage FS, even though I've not hit that for a bit)
{
3 FrontSquat to rack, 1sec rest
30 sec rest
3 BackSquat to rack, 1 sec rest
}
2x135 (full depth)
1x165, 1x195, 1x225 (1/2 depth)

B. 3 rounds, each for 2 min, 2 min rest b/t
{
15 DB Bench 2x30#
6 BackSquat 165#
Row for cals in remaining time
}
11, 13, 15 cals

2024-10-14 WoD

WARM
2 rounds
{
1 min row
2 inchworm
10 KBS 35#
30s SU/DU
10/10 toe raise/heel raise
}

MAIN

A. 4 rounds not for time
{
6 single leg glute bridge (per side)
6 goblet lunge (per side) 25#
30s cross-over practice
20 banded crunches
}

B. For time
{
100 DU
50 abmat situps
150 KBS 44# (Rx was 53#)
50 abmat situps
100 DU
}
time: 13:02

2024-10-13

 A. Bike 21.22km; 1:08:38; 18'55 km/hr pace

2024-10-12 WoD

 //partner workout, but did it solo, equal parts work/rest

WARM

500m row

2 rounds
{
5 bootstraps
10 scap pulls
200m row
10 goblet squat 26#kb
10 KB lunge 26#
10 OHPress 26#
}

MAIN

A. 26min AMRAP. equal time work/rest, but some rest was working/hold, as noted
{
20 DB Pushpress 2x30#db (Rx was 40#)
~20s OHHold 2x30#db
20 situps
~30s rest
20 DBFrontSquat 2x30#db
~30s FrontRackHold 2x30#db
20 situps
~30s rest
20 pullups
~20s BarHang
20 situps
~30s rest
20 DBLunge
~30s DBHold
20 situps
~30s rest
}
2 full rounds + 20pushpress+OHHold
+20situp
+20FrontSquat+FRHold
+20Situps
+20pullup+barhang
+20situps

2024-10-11 WoD

//short run while in LA - pace was a bit off because of checking map, traffic signals, etc

 A. Run 4.69km; 26:27; 5:38 pace

2024-10-10 WoD

 //Travel workout

A. 14,13,12.....3,2,1
{
AirSquat
Pushup
}

2024-10-08 WoD

WARM

400m run
2x
{
2 inchworm
10 banded good morning
10 banded flys
10 banded pull-aparts
5 tempo benchpress 45#
}

MAIN

A. 5 rounds benchpress, building to 85%
warm: 10x45, 8x75
main: 8x95#, 6x115#, 4x135#, 2x145#

B. (Superset w A) hang clean complex
{
1 Hang High-Pull
1 HangPowerClean
}
2x95#, 1x115, 1x135, 1x155

C. 3 rounds for time
{
1 block farmer carry 2x35#kb
11 HangPowerClean 115#
33 pushup
}
time: