2022-01-31 WoD

 WARM
400m run
750m row
std warmup
clean drills

MAIN

A. Continuing SquatClean strength cycle. Same progression as last week, adding a few pounds
{
warm: 5x95, 4x105, 3x115
main: 3x125, 2x135, 1x145, 1x145, 1x155, 1x165
}

B. (superset w above) strict C2B pullup
{
6, 5, 4, 3, 3
}

C. 8min AMRAP
{
8 Front Rack Lunge 95# (Rx was 115)
8 Bar-facing Burpees
}
6 rounds (went 20s over)

I Added:

D. 2 HSHold, for balance

2022-01-30 WoD

 A. Run 5.02km; 27:48; 5:32 pace

2022-01-29 WoD

WARM
400m run
std warmup
2 rounds
{
400m run
10 banded GoodMornings
10 Air Squats
10 banded OHPress
2 pullups
}

MAIN

A. Partner workout. 22min AMRAP. divide work as desired with one partner working, one resting except where noted. At 4 min, 10 min, 14 min, stop and do supplemental items below
{
80 Goblet Squat (40 each, 25+15) 53#
60 DB OA CJ 50# (3x5/side, each)
40 pushup (2x10 each)
20 chinup (2x5 each)
}
supplementals:
4 min: 50 burpees (25 each, 15+10)
8 min: 50 cal row (25 each)
12 min: 2 block run

Made it through 2 full rounds, plus 15 goblet squats (I did 5 of those)

2022-01-28 WoD

 WARM
400m run
400m row
std warmup

MAIN

A. pullup progression cont'd. 
6 C2B pullup, 5, 4, 3, 2

B. (superset w above) 5 rounds for quality
{
3 ring dips
30 DU
3 ring kip swings
}

C. 18min AMRAP
{
10 Ring Dip
1 RingMU
50 DU
50 box stepup 24"
}
3 rounds + 1 MU + 10 Ringdip + 20 DU

2022-01-27 WoD

 WARM
400m run
1 min DU
std warmup

MAIN

//all the below were 3-4 rounds - I did 3 rounds each as I had to leave early for a work meeting

A. 3 rounds for quality
{
60' backward sled drag 275#
60' FR KB Lunge 36#
}

B. 3 RFQ
{
6 KB FR Cossack Squat (left) 36#
8 KB OH Press 36#
6 KB FR Cossack Squat (right) 36#
8 KB OH Press 36#
}

C. 3 RFQ
{
8/side half-kneeling Landmine Row 60#
10 banded OHPress
}

2022-01-25 WoD

 WARM
400m run
3 rounds
{
10 banded Goodmornings
10 bootstrappers
250m row
}
Deadlift drills

MAIN

A. Build to a heavy 4-5 rep Deadlift
5x95, 5x135, 5x185, 5x225, 5x255, 4x285

B. (Superset w above). 5 x 3 tempo pushups

C. 20 min EMOM
{
Min 1: 6 Deadlift 185# (Rx was 205)
Min 2: 15 pushup (did 10+5)
Min 3: 400m run
Min 4: Rest
}

2022-01-24 WoD

 WARM
400m run
500m row
std warmup
clean drills, empty bar

MAIN

A. Progression on Squat Clean strength cycle
{
5 x 75(45%), 5 x 85(50%), 5 x 95(60%), 
2 x 105(70%), 2 x 115(80%),
3x1 x 135(80%), 1x145 (85%)
}

B. Pullup progression on strength cycle.
Prev max UB C2B was 7 reps, so (superset w above) did the following:
6 UB C2B pullup
5 UB C2B pullup
4 UB C2B pullup
3 UB C2B pullup
2 UB C2B pullup

C. For time, 10 min cap
{
5 HangPowerClean 95# (Rx was 135#)
10 wallball 14# (Rx was 20#)
15 HangPowerClean 95# (Rx was 135#)
20 wallball 14# (Rx was 20#)
25 HangPowerClean 95# (Rx was 135#)
30 wallball 14# (Rx was 20#)
2 block medball run 14# (Rx was 20#)
}
time: 11:20