2024-10-31 WoD

 //quick travel workout while in Mtl

A. 14,13,12....3,2,1 of
{
AirSquat
Pushup
Situp
}
104 reps of each

2024-10-30 WoD

 Quick run while in Mtl

A. Run 4km

2024-10-27 WoD

WARM
~3 mile hike (w Alisa)
500m row
std warmup
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk
5x75, 4x95, 3x115, 3x135, 2x155, 2x165 (clean, failed jerk both times)

B. (Superset w A) MU practice, 5 rounds, each shown below
{
3 strict pullups
3 strict C2B pullups
2 strict MU attempts (failed) + 1 kipping MU
2 MU strung together
2 MU strung together
}

C. (Superset a A) HSPU practice, 5 rounds, each shown below
{
1 HSHold
1 HSPU + 1 HSHold
2 HSPU + 1 HSHold
3 HSPU + 1 HSHold
4 HSPU + 1 HSHold
}

2024-10-26 WoD

 //supposedly some kind of Halloween workout. Sigh.

WARM
500m row
std warmup
devils press practice (2x3 @ 20#)

MAIN

A. 30 min AMRAP. Partner workout. You-go-I-go.
{
1031m Row (515m each)

then rounds of:
{
6 DevilsPress 2x25# (Rx was 2x50#)
6 AirSquat
6 BoxJumpOver 24"
}

at 15 min: 2 block medball run (trade ball at halfway point)

3 times at random points: 6 synchro burpees
}
total: 10 rounds each + 2 reps

2024-10-25 WoD

WARM

400m run
2 rounds
{
5 backsquats 45#
10 kip swings
10 cossack squats
1 min row
}

MAIN

A. 5x3 backsquat, ~90% of FS max, one round every ~3min
warm: 5x95, 5x135, 5x185
main: 3x205, 3x205, 3x205, 3x225, 3x225

B. For time, 13 min cap
{
50 thruster 75# (Rx was 95#)
every time you break:
{
10 T2B
10 cal AirDyne
}
}
Time: 9:34 (I did 15, 13, 12, 10 thrusters with 3 sets of T2B/airdyne)

2024-10-24 WoD

 //quick one while travelling
A. 14,13,12...3,2,1
{
situp
pushup
air squat
}

2024-10-21 WoD

WARM

400m run
2 rounds
{
10 box stepups (w crossover)
30s hang
2 inchworm
1 min row
}

MAIN

A. 5 rounds, one on each 3min mark
{
12 DBStepUp 2x25# (Rx was 50#)
12 Filly Press (6/side; 26#KB, 26#DB)
1 perfect wallwalk
}

B. 3 rounds, each for time
{
20 cal row (Rx was 24)
12 DBStepUp 2x25#
4 Strict HSPU (Rx was 3 wallwalk or 7 HSPU)
}
2:30-3:00 per round - didn't write times down