2021-07-16 WoD

WARM

5min Airdyne
std warmup
clean drills

MAIN

A. CJ Clusters 1.1.1 AHAP
warm: 3x45, 3x65
main: 1.1.1 @ 95, 115, 135, 155

B. 3x5 tempo incline DB tricep press (couldn't bench due to injury - this was my sub)
3x5 @ 50# (single DB)

C. (superset w B) 3x5 Tempo chinup 32x1

D. 3x5 bulgarian split squat
3x5/side 2x25 DB

2021-07-14 WoD

 WARM

std warmup
5 min Airdyne

MAIN

A. 10 rounds, every 4 min
{
14 cal Airdyne (Rx was 20cal)
10 jumpsquats (Rx was burpess)
}

2021-07-13 WoD

 WARM

std warmup
5 min AirDyne
snatch drills

MAIN

A. Power Snatch 1.1.1 AHAP
{
1.1.1 @ 75
1.1.1 @ 95
1.1.1 @ 115
}

B. AMRAP 6
{
5 deadlift 185 (Rx was 6 @ 275)
10 pullups (Rx was 12)
}
4 rounds + 3 DL

rest 3 min

C. AMRAP 6
{
4 Hang Clean 115# (Rx was 6 reps)
6 HSPU (Rx was 12 reps)
}
4 rounds

2021-07-12 WoD

 WARM

5 min AirDyne
std warmup

MAIN

A. 3x5 backsquat 42x1 tempo, 40%
2 sets at 95, 1 set 115

B. 1x20 backsquat unbroken
1x20 @ 95# (pretty manageable - could have done 115)

C. "Filthy Fifty". (had to scale a few elements). For time:
{
50 Box Jumps 20" (Rx was 24")
50 Jumping pullups
50 KBS 36#
50 walking lunges
50 K2E
50 push press 45#
50 supermans (Rx was GHD extensions - but gym only has one GHD right now)
50 wallball 14# (Rx was 20#)
50 mountain climbers (Rx was burpees, but have an injury right now)
50 SU (Rx was DU, but was using a too-long rope cause I forgot to bring mine)
}
time: 24:10 - better than my PR, but many scaled movements, so apples/oranges comparison.

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