2021-07-25 Hike

 A. 4km hike, ~1000ft climb

2021-07-23 WoD

 WARM
5 min airdyne
std warmup

MAIN

A. 3x max reps pullup (strict or kipping - I did strict for a few, then switched:
3+7, 3+6, 3+5

B. AMRAP 20
{
5 deadlift 185# (Rx was 275#)
10 pullup
10 DB thruster 2x25# (Rx was 15 @ 2x50#
5 HSPU (Rx was 20 DB floor press)
250m row (Rx was 300)
}
4 rounds + 15 reps

2021-07-21 WoD

 WARM
5 min Airdyne
std warmup

MAIN

A. 3x5 DBTricepPullover 42x1 tempo
2x5 @ 55#

B. 1x20 DBTricepPullover #55

C. 5 rounds for time, ever 4 min, 5 sets:
{
14 cal Airdyne (Rx was 20 cal)
6 devils press (no pushup) 2x25# (Rx was regular, 8 reps)
}

2021-07-20 WoD

 WARM

5min AirDyne
Std Warmup
Clean Drills
few of each movement below

MAIN

A. Back Squat 3x5 at 42x1 tempo - slightly heavier than last week
warm: 5x45, 5x95#
main: 1x5 @ 115, 2x5 @ 135

B. 1x20 Back Squat AHAP
1x20x115

C. 5 rounds for time
{
5 Power Clean 115# (Rx was 135)
5 S2O (Push Jerk) 115# (Rx was 135)
5 box jump 24" (Rx was 30")
}
time: 5:30

2021-07-19 WoD

 WARM

5min Airdyne
std warmup

MAIN

Each of the tabatas below on 6 min mark (6,12,18), so 4 min tabata, 200m run, rest for 1:30-ish.

A. Tabata shoulder-taps (Rx was pushups)
~12 per round
200m run

B. Tabata V-ups
8 per round
200m run

C. Tabata bottom-to-bottom Air Squats
13 per round
200m run

D. Tabata KBS 26# (Rx was 53#)
13 per round
200m run

E. Tabata pullups
5 per round
200m run

2021-07-18 WoD

 Sunday run

A. Run 5.5km; 28:23; 5:09 pace

2021-07-17 WoD

 WARM

500m row
std warmup

MAIN

Partner wod - once through each workout below, swapping 1 time. 4 min cap on each, rest 8-12, then move A-->B-->C

A. 4 min x 2
{
A1. 1000m row
A2. 4 min amrap of
{
5 DB Thruster 2x25# (Rx was 2x50#)
2 rope climbs 8' (Rx was 12')
}
4 rounds even
}

rest 4 min

B. 4 min x 2
{
B1. 800m run
A2. 4 min amrap of
{
5 Deadlift 135#
4 strict HSPU (Rx was 10)
}
4 rounds +5 DL
}

rest min

A. 4 min x 2
{
A1. 40 cal Airdyne (Rx was 50)
A2. 4 min amrap of
{
10 T2B
5 no-pushup burpee (Rx was burpee)
}
4 rounds even
}