2024-04-03 WoD

WARM
400m run
std warmup
DU practice

MAIN

A. 5 rounds, each for a 6 min time:
{
Min 0-2: 
{
50 DU
11 shuttle runs
}

Min 2-4:
Row for cals

Min 4-6: 
Rest
}
score is rowing cals:
28, 29, 29, 29, 32

(I added)
B: 3x1 HSHold (very short, first time upside down in 2 months)

2024-04-02 WoD

//finally got cleared to do upper body stuff

WARM
400m run
std warmup
clean drills

MAIN

A. Build to a heavy 3-rep power clean (didn't go to heavy as shoulder still recovering
3x65, 3x75, 3x95, 3x115

B. (superset w A) - 2 negative dips (assisted)

C. 12 min amrap
{
2 pushups (on box)
2 burpees
5 Hang Power Clean 95# (Rx was 155)
4 pushups (on box)
4 burpees
5 Hang Power Clean 95# (Rx was 155)
6 pushups (on box)
6 burpees
5 Hang Power Clean 95# (Rx was 155)
8 pushups (on box)
8 burpees
5 Hang Power Clean 95# (Rx was 155)
...(continue to add 2)
}
Got through the set of 12's, then did 14 pushups

2024-04-01 WoD

 //short workout because of early dr appt. On the plus side, cleared for lifting again

A. 5 mile Airdyne. 15:40

B. 3 rounds, not for time
{
10 banded good mornings (Heaviest band)
10 banded lat pulldowns
}

2024-03-31 WoD

 A. Run 8.21 km; 50:25, 6:08 pace (felt slow, but wasn't quite as slow as shown, as got stuck a couple minutes at a train crossing)

2024-03-30 WoD

 A. Airdyne 10.0 miles; 30:56

B. 100 Banded good mornings

C. 3x10 banded lat pulldowns

2024-03-29 WoD

A. Airdyne 5.0 miles; 16:43

B. 3x5 banded pullups

C. 100 banded goodmornings

2024-03-28 WoD

 A. Run 5k, ~27min