2020-02-29 WOD

WARM
std warmup
2 min Airdyne
Several of movements below
200m run

MAIN

A. 800m partner run sharing 50# medball (Rx was 70)

B. "Nate" - 20 min AMRAP of
{
2 MU
4 HSPU
8 KBS 53# (Rx was 70 - I scaled this part)
}
10 rounds even
Close to my PR, but scaled. Still, happy with this given my injury recovery.

2020-02-28 Travel workout

Travelling, did quick hotel workout

A. 10,9,8...1
{
Pushup
Air Squat
Situp
}

B: 10 HSHold (one with each round of above, about 10s each

2020-02-26 WOD

WARM
std warmup
snatch drills

MAIN

A. 5x10s bike sprints

B. 4 rounds, one on every 4 min mark
{
2 Power Snatch 95# (Rx was 3 at 115#)
5 burpees
12 cal Airdyne (Rx was 15)
}
44s, 45s, 45s, 44s

I added

C. 3 strict MU

2020-02-25 WOD

WARMUP
(missed most of it)
3 rounds
{
5 KB single leg deadlift 26#
5 glute bridges
20s pancake stretch
}

MAIN

A. Deadlift (Rx was 2-2-2 - but I was scaling anyway so...)
2x5x95#, 5x135#, 5@165, 4x185, 3x215, 2x245

B. For time, 15 min cap
{
1000m row
80 alternating lunge
60 wallball 20#
40 pullup
20 T2B
}
time: 14:30

2020-02-24 WOD

WARM
std warmup
warmup several of movements below

MAIN

A. 2-2-2 x 3 Push Press, 80-90%
1x5 @ 95
2-2-2 @ 115, 125, 135

B. 3 parts, all for time:
{

B1. 800m run

immediatly into

B2. 5 rounds of
{
5 strict pullups
10 CGPushup
10m OHDBLunge (2 dumbells, I did 2x25#. Rx was 40#)
}
time (B1,2): 11:30

5 min rest

B3. 5 rounds of
{
10 cal Airdyne
10 burpees
}
}
time: 22:45 (6:15 for B3 part)

I added

C. 3 rounds, not for time
{
10s HSHold
3 Tuck Front Lever Raise
}

2020-02-23 Sunday Run

A. Run 5.0kk; 24:09; 4:50 pace

2020-02-22 WOD

WARM
500m row
std warmup
several each of movements below

MAIN

A. For time:
{
Buy-in:
W partner, 100cal Airdyne shared
10 cal each, trading off, 5 sets each

Then, 3 rounds for time
3
400m run
15 DB Box Stepups 20", 35# (each0

400m run
15 DB OH Lunge 35#

400m run
15 DB Snatch 35#
}
}
total time: 36;00

I added:

B. 3 single strict MU's