2022-09-09 WoD

 WARM
std warmup
400m run
15 cal airdyne

A. work to a heavy complex of:
{
Hang Power Clean
Hang Squat Clean
Front Squat
}
75, 95, 115, 135, 155, 155

B. Superset w A, 5 K2E between sets (5 rounds)

C. 12 min AMRAP
{
5 Hang Power Clean 95#
6 Front Squat 95#
7 T2B
}
10 rounds + 4 reps

2022-09-08 WoD

 WARM
400m run
15 cal airdyne
std warmup

MAIN

A. 5x5 banded deadlift, building up to ~75%
warm: 5x95,
main: 5x135, 5x185, 5x205, 5x205, 5x205

B. 3 rounds, not for time
{
12/side one arm KBS 36#
6/side seated one arm DB OH Press 25/30/35#
}

C. 3 rounds, not for time
{
1 block farmers carry 1x50# (rounds 2,3 I went with 35#)
6/side alternating DBSnatch 35#
20 goblet lunge 35#
}

2022-09-07 WoD

 WARM
400m run
2 min airdyne
std warmup

MAIN

A. strength - 4 rounds, not for time
{
- 5,5,4,3 Tempo Ringdip 3,3,2,2 (Rx+, Rx was pushups)
- 5,5,4,3 Tempo Strict Pullup 3,3,2,2
- 5 Goblet Squat 53# w 3 second pause at bottom
}

B. 15min AMRAP. 5-10-15-20-25..... of
{
pushup
pullup
air squat
situp
}
Got through round of 25's, then got 26 pushups
326 reps total

2022-09-06 WoD

WARM
400m run
2 block run
std warmup
pushpress drills

MAIN

A. PushPress: 10*8*6*4*2,1,1,1
10x75, 8x85, 6x95, 4x115, 2x135, 1x155, 1x155, 1x155(fail)

B. (Superset w A)
4x20s Hollowhold on floor

C. 3 rounds, each for time, 2min rest b/t
{
22cal row
10 PushPress 95#
8 burpee bar jump
}
~2:40 each attempt

2022-09-05 WoD

// Big labor day wod at the gym

WARM
1 block run
Std warmup
clean drills
5 Squat Clean 95#
5 pullups

MAIN

A. "Badger". For time:
{
30 Squat Clean 95#
30 pullups
3 block run
}
Time: 30:15 (did it Rx, but pretty sure I lost count and missed a few reps on set 2,3 of the cleans? My previous PR was 32min and there's no way I was as fast as that - I was struggling! so we'll call it scaled)    

2022-09-03 WoD

 //Travel workout

A. Run 3.5km

B. 3km kayaking

2022-09-01 WoD

 WARM
400m run
2 min row
std warmup

MAIN

A. 3 rounds, not for time
{
10 barbell curl "21s" (7x180-90, 7x90-0, 7x180-0) 45#
10 DB Rolling Tricep Extension 2x30#
}

B. 3 rounds, not for time
{
20 step banded monster walks
15 banded glute bridge
10 goblet lunge 30#
}

C. 3 rounds, not for time
{
10 bench press 75/95/115
10/side DB Row 30#
}