2019-10-07 WOD

WARM
1k row
std warmup
thruster warmup

MAIN

A. 3x5 back squat 55%
warm: 5x45#, 5x95#
main: 3x5x135#

B. For time: 1,2,3,...10 of
{
Squat Clean Thruster 115# (I did Rx weight, but cut reps in half: 1,1,2,2,3,3...5,5
weighted strict pullup 15# (Did these Rx)
}
time: 22min

2019-10-06 Sunday Run

A. Run 10.0km; 50:30; 5:05 pace

2019-10-05 WOD

Saturday Partner WoD, Tom came along

WARM
std warmup, several of movements below

MAIN

A. 20 min EMOM
{
even: 12 cal row (Rx was 15. Tom did 8)
odd: 8 T2B, 4 Strict HSPU (Rx was 10+5, not strict. Tom did K2E+wallwalk)
}

4 min rest

B. 20 min EMOM
{
Even: 15 cal AirDyne (Tom did 10)
Odd: 10 KBS 53# + 8 KB Goblet Squat 53# (Rx was 10+10. Tom did 26#)
}

2019-10-04 WOD

WARM
std warmup
200m run
clean drills

MAIN

A. EMOM 8
{
Power Clean
Hang Clean
Push Jerk
Split Jerk
}
75, 75, 95, 95, 115, 115, 135, 135

B. 5 rounds for time
{
15 bench press 95# (Rx was 20 at 115)
12 chinups (Rx was 20)
20 jumping lunges
200m run
}
~22 min, IIRC?

2019-10-03 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
4 min-ish

B. Work to a heavy Power Clean + Push Jerk
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 2x175 (both failed)

C. (Superset w above) 6x5 Front Lever Raise

D. 4 rounds,  not for time
{
1 Strict MU
1 HSHold
}

2019-10-02 WOD

WARM
std warmup
500m row

MAIN

A. Activation - 3 rounds, not for time
{
10 Hollow Rocks
10 supermans
10 Push Press 45#
5 box jump 20"
}

B. 5 rounds for time
{
21 push press 75#
15 K2E
9 Box Jump 24"
}
time: (forgot to write it - 13:30-ish

Accessory work

C. Squat Clean & Strict press - 21's (did slightly reduced for time reasons)
5 @ 75, 4@55, 3@95
1x 105, 115 (push press after this point), 125, 135, 145 (clean only)

2019-10-01 WOD

WARM
750m row
std warmup
3 rounds
{
10 deadlift 45#
10 wallball 12#
10 strict press 45#
}

MAIN

A. CF Open 16.4,17.4. 13min AMRAP
{
55 deadlift 225#
55 wallball 20#
55 cal row
55 HSPU
}
140 reps (deadlifts, wallballs, 30 cal row). I haven't deadlifted anything over 200 for a while so didn't expect to do well. Definitely didn't push as hard as during the open so *maybe* I could tie my score of 2017, but not likely. Definitely could beat today or 2016's score.
2016: 146 reps
2017: 168 reps

B. Since I never got to them, did 3 HSPU just to see how it felt when fatigued, and on the mat setup I had.