2022-06-07 WoD

WARM
std warmup

3 rounds
{
10 banded good mornings
8 wallball 20#
}

MAIN

A. Deadlift cycle - PR attempt
warm: 10x95, 8x135, 6x185
main: 3x225, 2x255, 1x285, 1x315, 1x325(failed)
315 is a "recent PR". I got 375 back in 2015, but couldn't do anywhere near that now.

B. 3 rounds, each for time, 2-3min rest b/t
{
0.7mile Airdyne
2 block run
}
times: 3:30, 3:39, 3:51

2022-06-06 WoD

WARM
400m run
2 min Airdyne
std warmup

MAIN

A. activation. 4 rounds, nft
{
10s static ring hold
10s static ring hold (bottom position)
10 OHSquat 45#
}

B. 4 RFT
{
3 MU (Rx was pullups+pushups, Rx+ was 6MU)
12 BackSquat 95#
10 burpee over bar
}
11:30

2022-06-05 WoD

 Did a run, then a short stop by the gym

A. Run 6.91km; 34:23; 4:58 pace

B. OHPress
10x45, 8x65, 7x75, 6x85, 4x95, 1x105(failed)

C. 5 rounds, not for time
{
1 HSHold
2 ring pullups
}

D. 3 rounds, not for time
{
8 DB Ext rotation 10# (left)
8 DB Ext rotation 10# (right)
3x3s seated leg raise
}

2022-06-04 WoD

WARM
1000m row
3x2min Airdyne
std warmup
clean drills

MAIN

A. Work to heavy-ish version of this complex:
{
3 PowerCleans
2 Front Squat
}
95, 115, 135, 155, 165

B. Partner workout - divide reps. For time:
{
100 medball situps 20#
60 PowerClean 135# (Rx was 115, Rx+ was 155). Did sets of 3, trading off.
80 cal Airdyne (3x10 each, trading off)
}
time: 13:35

2022-06-03 WOD

 WARM
400m run
3 block run
std warmup

MAIN

A. 4 rounds, not for time
{
5 DBThruster 2x40#
2 strict tempo pullup 3-3-3-3 tempo
}

B. 16 min AMRAP
5 block run buy-in, then
{
10 DB thruster 1x40# (left)
2RingMU (rx was 9 pullup)
10 DB thruster 1x40# (right)
2RingMU (rx was 9 pullup)
}
4 rounds, but last round was 2x1MU, vs 2x2MU

2022-06-02 WoD

 WARM
400m run
std warmup

3 rounds
{
10 banded lat pulldowns
10 KBS 36#
}

MAIN

A. 3 rounds not for time
{
50' sled push 225#
16 DBBoxStepUp 2x30#
}

B. 5 rounds, not for time
{ 
benchpress (scaling weight/reps:) 10x75, 8x95, 6x115, 4x135, 3x155
10 banded lat raise
}

C. 3 rounds, not for time
{
8x2 DBDeadlift 2x30#
12 banded glute bridge w 2s pause
}

D. 50 Banded Back Extension

2022-06-01 WoD

 WARM
400m run
std warmup
pushpress/pushjerk drills

MAIN

A. Build to a heavy 3-rep OHPress
5x45, 5x65, 5x75, 4x85, 3x95

B. 3 rounds, not for time using weight from above
{
3 Strict press 95#
5 scap pulls

3 push press 95#
5 kip swings

3 push jerk 95#
5 hanging leg raise
}

C. 3 rounds, not for time
{
40 DU
20 S2O (Pushpress and pushjerk mix) 75#
20 T2B
20 Bar-facing Burpees
}
15:13