2021-07-04 WoD

//tweaked my calf yesterday, so short run today, deliberately slow pace.

A. Run 2.77km; 14:47; 5:20 pace 

2021-07-03 WoD

 2nd day back at the gym, it was rough. Scaled all the things :-/

WARM

5 min AirDyne
Clean drills
200m run

MAIN

A. "Badger" - 3 rounds for time, 30 min cap
{
30 Squat Cleans 95# (I scaled to 20 at 75#)
30 Pullups (I scaled to 20)
800m run*
}
time: 23:00
(I pulled a calf muscle after 400m of the run in the second round. walked rest of it, did Airdyne for 3rd round)

Rest 5 min

B. "JT" 21-15-9 (I scaled to 9-6-3) of
{
HSPU
Pushups (i scaled - knee pushups)
Ring dip (I did DB tricep extension 35#)
}
(didn't record time)

2021-07-02 WoD

 1st day back at the gym in 16 months.

WARM
5 min Airdyne
T2B skill work
2x10 wallball (light weight)

MAIN

A. 5 rounds for time
{
20 wallball 12# (Rx was 30 reps at 20#)
15 T2B (Rx was 20)
10 cal Airdyne (Rx was 15)
}

Forgot to write time down! doesn't matter anyway!

2021-06-30 WoD

 A. 5 min row
1100m

B. 5 rounds, not for time
{
1 HSHold
2 CJ 135
3 Pullup
}

2021-06-29 WoD

A. 5 min row
1050m

B. 5 rounds, not for time
{
3 Squat Clean 135
3 pullup
}

2021-06-27 WoD

 A. Run 6.79; 40:34; 5:59 pace

It was like >85 degrees - using that as an excuse for the sluggish pace!

2021-06-26 WoD

 A. 800m run

B. 10, 9, 8... 2,1 of
{
T2B
Dips (w feet elevated)
Chinup
Box Jump 20"
}

C. 200m run