2023-08-31 WoD

 Just a quick hotel workout while travelling

A. 12-11-10...3,2,1
Pushups (78 reps)

2023-08-29 WoD

WARM
400m run
2 min Airdyne
std warmup

MAIN

A. 10-8-6-4-2 Deadlift, increasing weight
warm: 2x5 Deadlift 95#
main: 10x135, 8x165, 6x185, 4x205, 2x225

B. (superset w A)
6x1 HSHold (10-20s)

C. 5 rounds for time
{
12 Deadlift 115#
9 Hang PowerClean 115#
4 Strict HSPU (rx was 6 reps, kipping)
}
time: 12:05

2023-08-28 WoD

WARM
400m run
2 block run
std warmup
couple rounds of movements below

MAIN

A. 25min AMRAP
{
5 Pullup
10 Pushup
15 AirSquat
}
1 block run at 5,10,15,20 min mark.

Result: 18 rounds + 23 reps (plus the 4 runs)

B. 100 banded bicep curls. 20 situps at each break (2 breaks, as I did 50-30-20)

2023-08-27 WoD

 //Short sunday run, followed by some gym work.

A. 3.55km; 21:01; 5:55 pace

B. Work to a heavy PowerClean + PushJerk
5x75, 5x95, 4x115, 3x135, 3x155, 1x165 (failed Jerk)

C. (Superset w (B)) HS drills
{
N Strict HSPU
1 HSHold ~10s
}
1,2,3,4,5,6,7 (28 total)

D. BW Squat challenge
BackSquat 1x5 @ 135
BackSquat 1x20 @ 165

2023-08-26 WoD

WARM
2 block run
std warmup
several of each of movements below

MAIN

A. for time. 24 min cap (was a partner wod, but I did it solo and cut reps in half)
{
2 rounds of:
{
25 wallball 20#
25 DB Clean & Jerk 2x35#
25 situps
}
1 block medball run
2 rounds of
{
25 Devils press 2x30#
25 pullup
25 Jumping Lunges
}
time: 22:50

2023-08-25 WoD

 //short run while travelling

A. Run 4.76km; 26:42; 5:36 pace

2023-08-23 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds
{
1 PC + 3 Front Squats
20 DU
}
95, 115, 135, 155

B. 12 min AMRAP
{
50 SU
(from floor) 6 Front Squat 135# (Rx was 155)
}
7 rounds + 1 SquatClean

C. 3 rounds, not for time
{
50m farmer carry 1x53# kb
20s Side plank (left)
20s Side plank (right)
}