2022-06-14 WoD

 WARM
400m run
std warmup
3 rounds
{
10 banded good mornings
10 banded straight-arm raise
}

MAIN

A. Work to a heavy-ish deadlift (finished my cycle last week, so just went to 80%)
8x95, 6x135, 4x185, 3x225, 2x255, 1x275
(with last week's PR of 315, the above are 30, 43, 59, 71, 81, 87%)

B. 3 rounds for time
{
2 block run
10/15/20 Deadlift 225/185/155
20/15/10 Goblet box stepup 36# (Rx was 53#) 24"
}
time: 13:16

2022-06-13 WoD

 WARM
400m run
2 block run
std warmup
clean drills

MAIN

A. work to a heavy set of:
{
3 Hang Power Clean
2 Front Squat
}
45, 95, 115, 135, 155

B. (superset w above) 4 rounds of
{
3 scap pulls
5 kip swings
5 T2B
}

C. 7 rounds for time
{
3 Burpee box jump 24"
4 Hang Power Clean 115#
5 Front Squat 115#
6 K2E
}
9:55

2022-06-12 B-Day MU's redux

 My legs were pretty smoked from Saturday's wod, so decided rather than running, cleaning or squatting, I'd instead re-do my b-day MU workout, as last time I did it, I missed my target time. Beat it this time around.

WARM
500m row
stretching, few pullups, kip swings

MAIN

A. OHPress
8x45, 7x65, 6x75, 5x85

B. "B-Day MUs" - 53MU for time, with goal of beating 23:30
30-rep split time: 10:55
53 rep time: 21:56

2022-06-11 WoD

 WARM

400m run
2 min Airdyne
std warmup
several of each of movements below

MAIN

A. "Zachary Tellier". For time (Rx = w vest, which I didn't do). 30 min cap
{
R1: 10 Burpees
R2: 10 B, 25 Pushups
R3: 10 B, 25 PU, 50 Lunges
R4: 10 B, 25 PU, 50 L, 100 SitUps
R5: 10 B, 25 PU, 50 L, 100 SU, 150 Squats
}
time: 24:35

2022-06-10 WoD

WARM
400m run
2 min Airdyne
std warmup
clean drills

MAIN

A. Work to a heavy CJ
5x45, 5x95, 3x115, 3x135, 2x155, 1x165

Workout was grace with 50DU added for every break, but since I was only one who showed up, I opted just to do Grace and add DU's afterward

B. "Grace" 30 CJ 135# for time
fast singles in sets of 3
time: 6:30 (minute off my PR, but not bad)

C. 5x20 DU

2022-06-09 WoD

WARM
std warmup

MAIN

A. 9x3 banded deadlift at 50% (30-45s rest)
warm: 5x135, 3x155 (no band)
main: 9x3 @ 155

B. 3 rounds, each unbroken, 1-2-3-4-5-4-3-2-1 of
{
KB Deadlift
KBS
}
1 round 36#, 2 rounds 53#

C. 8 min sled push 2x25' lengths
(10 rounds, 125# )

(extra)

D. 100 banded glute bridges

2022-06-08 WoD

WARM
std warmup

MAIN

A. activation - 4 rounds, not for time
{
3x8 elevator DB bench press, which is:
{
8 incline DB bench press (45-deg bench) 2x35#
8 incline DB bench press (30-deg bench) 2x35#
8  DB bench press (level bench) 2x35#
} <2nd round 7 reps, 3rd 6 reps, 4th 5 reps
5 Toes-to-Ring
8/side DB Row 35#
3 seated box jump 24"
}

B. 11min AMRAP, rep scheme 1, 2, 3....
{
T2B
Burpee Box Jump
}
Got 10 rounds even =  55 reps of each