2021-07-11 WoD

 Short run today.

2.8km 5:10 pace

2021-07-10 WoD

 WARM

std warmup
2 min Airdyne
medball clean drills

MAIN

(total, for time)
A.
{
50 medball cleans 14# (Rx was 20#)
25 HSPU
40 wallball 14# (Rx was 50 @ 20#)
}

rest 4 min

B.
{
40 cal Airdyne
20 burpees (not to full depth - pec injury)
40 cal Airdyne
}

Time: 21:30

2021-07-09 WoD

 WARM

750m row
std warmup

MAIN

A. BarMU practice 
(shoulder still recovering, so just did 1x8 strict pullups to warm up)

B. 5 rounds for time
{
400m row (Rx was 500)
8 DBFloor Press 2x25# (Rx was 12 benchpress at 2/3 bw)
8 strict chinups (Rx was 12)
8 DB Thruster 2x25# (Rx was 9 reps at 2x50#)
}
21:30

2021-07-08 WoD

 Short recovery run, was all for today

A. Run 2.8km; ~15min; 5:10 pace

2021-07-07 WoD

 WARM

std warmup
CJ drills

MAIN

A. 1.1.1 CJ clusters @ 80%
{
1.1.1 (20s b/t) Power Clean, Push Jerk)
}
95, 115, 135

B. 4 rounds, each for cals. Partner workout - each does 4 rounds with 3 min rest while partner works
{
200m run
4 Strict HSPU (Rx was 12, but kipping)
10 front rack lunge 75# (Rx was 95#, 12 reps)
15 cal on Airdyne
}

2021-07-06 WoD

 WARM

5 min Airdyne
std warmup

MAIN

A. Activation/skill work. 3 rounds, not for time
{
30 DU
2 kipping HSPU
2 rope pullup
}

B. 3 round chipper. max reps in 6 min, 8 min, and final round for time. 3 min rest b/t
{
40 WB 14# (Rx was 50 @ 20#)
40 KBS 36# (Rx was 53#)
20 T2B (Rx was 30 reps)
15 DB Floor press 2x25# (Rx was 20 reps at 2x50#)
10 strict pullups (Rx was MU's)
30 cal Airdyne
}

first round: WB, KBS, T2B, 1 DB press (101 reps)
second round: WB, KBS, T2B, 10 DB press (110 reps)
third round: WB, KBS, T2B, DB press, pullups, 25 cal (150 reps)

2021-07-05 WoD

 WARM

5 min Airdyne
std warmup
PowerSnatch drills w PVC and w training bar

MAIN

A. 4 min AMRAP
{
5 Deadlift 135# (Rx was 275#)
5 Box Jump 20" (Rx was 30")
}
5 rounds + 1 rep

3min rest

B. 4 min AMRAP
{
5 PowerClean 95# (Rx was 155#)
5 Burpees (Rx was burpee-over-bar)
}
4 rounds

3 min rest

C. 4 min AMRAP
{
5 thruster 75# (Rx was 135#)
5 C2B Pullup (<-- only movement I did Rx!)
}
4 rounds