2022-07-31 WoD

First 10k in a while. actually had to stop and walk a few times. ugh.

A. Run 10.08km; 57:35; 5:43 pace

2022-07-30 WoD

WARM
std warmup
clean drills

MAIN

A. Work to a 4x3 PowerClean at 75%
warm: 5x45, 4x95,
main: 3x3@135#, 1x3@155#

B. (superset w above)
3 ring dips (first 3 rounds)
1 strict MU (last round)

C. 5 rounds for reps. Each round is 4 min emom, with 1 min rest before next round. Partner workout. One partner does full round, other partner does farmer carry hold. Then switch off for remainder of 4 min. After 1 min rest, resume at rep that you left off at
{
partner 1:
3 dips or 2 MU (I did 2 strict MU every round, but some rounds failed 2nd rep)
6 DB HangPowerClean 2x35#
10 DB Front Rack Lunge 2x35#

partner 2:
Farmer carry hold 2x35#
}
Over 5 rounds, we managed 8 full rounds, but I think I did 12-13 MU's, not 16

2022-07-29 WoD

 WARM
2 block run
std warmup

MAIN

A. work to a heavy/moderate 3-rep deadlift
10x45, 10x95, 8x135, 6x185, 4x225, 3x245

B. CFOpen 22.2 (Rx+ option here was Rx in the Open, and 12 min cap vs 10 min in the open).
1-2-3...9-10-9...3-2-1
{
Deadlift 135# (Rx+ 225)
Bar Facing burpees
}
Reps: made it 1-10, then 9,8 and got the deadlifts done on the 7's, and 3 burpees. So, total of 79 DL's and 75 burpees

2022-07-28 WoD

 Quick hotel workout before meetings at office

A. 1,2,3... 8,9,10,9,8.... 3,2,1 (100 reps) of:
{
pushup
situp
air squat
}

2022-07-27 WoD

 //quick run while at sony campus

A. Run 4.5km; ~20 min; ~4:50 pace

2022-07-25 WoD

WARM
2 min Airdyne
std warmup
clean drills

MAIN

A. Work to a heavy 3-rep touch-n-go power clean
3x45, 3x75, 3x95, 3x95, 3x115, 3x135, 3x155, 1x165

B. For time. 21-15-9-15-21 of
{
Hang Power Clean 75#
Pushups
* 1 block run between each of above (4 runs total)
}
time: 13:06

2022-07-24 WoD

 Went in for open gym as I figured I'd be missing a few days due to work this week.

WARM
std warmup
clean drills
500m row

MAIN

A. Work to a heavy power clean + push jerk
5x45, 4x75, 3x95, 3x115, 3x135, 2x155, 2x165(failed)

B. (superset w above) 5 rounds, not for time
{
1 HSHold
2 ring pullup (3 sets) or 1 strictMU (2 sets)
}

C. 10 rounds for time
{
3 PowerClean + PushJerk 135#
2 strict HSPU
1 strict MU
}
time: 13:22 (1:10 faster than last week)