2021-10-31 WoD

 A. Run 4.77km; 24:14; 5:05 pace

2021-10-30 WoD

 WARM
std warmup
3 block run (~800m)
Back squat & clean warmup w empty bar

MAIN

A. 12 min EMOM 65% body weight (I went a little heavier, ~85%)
{
Power Clean
Push Jerk
(lower to back rack)
2 Back Squat
}
12 rounds at 135# (skipped the back squats on one round because I caught the jerk poorly)

B. For time
{
800m run buy-in
5 rounds
{
9 burpee over bar
(1 power clean + push jerk to lower to back rack)
12 back squat 95# (Rx was 15 reps at 65# - I decided to go a bit heavier)
21 ab mat situps
}
800m run cashout
}
time: 18:30

2021-10-29 WoD

 WARM

std warmup
20 DU
500m row


MAIN

On a running 20 min clock:

A. 0:00 - 8:00
{
amrap strict OH press 65# (Rx was 95!)
every time you break, 50 DU
}
OHP: 12, 8, 6, 6 = 32
4 sets DU = 200

4 min rest

B. 12:00 - 20:00
{
amrap Hang Power Clean 115# (Rx was 155!)
every time you break, 30 Air Squats
}
HPC: 8, 6, 6, 6, 4 = 30 reps
5 sets AS = 150

2021-10-28 WoD

 WARM
std warmup
2x40 DU
3 rounds:
{
7 DB OH Press/arm 25#
7 pushup
7 ring rows
}

MAIN

A. Benchpress 5-5-3-3-1-1-1 w increasing weight
I took it easy as I'm still rehabbing my shoulder
2x5 @ 75, 2x3 @ 95, 1x105, 1x115, 1x135

B. 4 rounds, not for time
{
30s chin over bar hang
15/side single-arm ring rows
20 pulls on rower for distance
}
row: 230, 230, 230, 228 (pretty consistant!)

2021-10-26 WoD

 WARM
std warmup
3x20s DU

MAIN

A. 15 min AMRAP
{
25 T2B
25 Box Jump over 24"
50 pushups (I scaled and did these off a box)
}
2 rounds + 25 T2B + 15 Box Jump Over = 240 reps

B. 1k row for time
3:50

2021-10-25 WOD

 WARM
600m row
std warmup

MAIN

A. Chipper: for time, 20 min cap
{
15 strict chinup
40 pistols (Rx was lunges, I did Rx+)
40 DB Snatch 35#
12 strict chinup
30 pistols (Rx was lunges, I did Rx+)
30 DB Snatch 35#
9 strict chinup
20 pistols (Rx was lunges, I did Rx+)
20 DB Snatch 35#
6 strict chinup
10 pistols (Rx was lunges, I did Rx+)
10 DB Snatch 35#
}
time: 17 min

B. 5 rounds, not for time
{
10s Hanging L-Sit
20 leg lift over db
}

2021-10-24 WoD

 A. Run 4.1km; 21:27; 5:21 pace