2024-04-17 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
3/side lateral jumps
8 alternating DB Snatch 25# (scaled down)
5-10s Ring dip static hold
8 banded lat pulldowns
}

B. 12 min amrap
{
18 KBS 35# (subbed for DBSnatch)
12 BoxJumpOver 24"
6 strict pullups
}
5 rounds even

2024-04-16 WoD

WARM

std warmup

MAIN

A. 4 Rounds, not for time
{
6/leg bulgarian split squat, 35#
8 bent-over DB row 2x 25/30/35/40#
6 pike leg lifts
}

B. for time
{
30 suitcase lunge 2x35# (Rx was 50#)
30 v-up
750m row
20 suitcase lunge 2x35# (Rx was 50#)
20 v-up
500m row
10 suitcase lunge 2x35# (Rx was 50#)
10 v-up
250m row
}
time: 13:15

2024-04-15 WoD

WARM
std warmup

MAIN

A. emom x 5
{
Min 1: 1-3 PowerCLean & PushJerk
Min 2: 20s Jump Rope
Min 3: rest
}

B. 5 rounds for time
{
50 SU (Rx was DU)
10 PowerClean + PushJerk 95#
}
forgot to write time down!

2024-04-14 WoD

 A. Bike ride 25km

2024-04-13 WoD

WARM
std warmup

MAIN

(I cut this short as I had to get home for an apt)

A. 10 min amrap
{
2 block run
10 hang powerclean 95#
20 KBS 35# (IIRC?)
}

2024-04-12 WoD

WARM
std warmup

MAIN

A. BackSquat 7-5-3-3-3 increasing weight:
warm: 10x95, 8x135
main: 7x165, 5x185, 3x205, 2x225, 3x245

B. (Superset w A) 10 DB lat pullover
20#, 25, 30, 35, 35

C. 6 rounds for time
{
5 pullup
15 goblet squat 35#
25 KBS 35#
}
didn't write time down!

2024-04-11 WoD

WARM
std warmup

MAIN

A. 25min amrap
{
1 block farmer carry 2x35#
1 sled push down-n-back w 45#
15 box jump 20"
15 ab mat situps (add 10 each round)
}
4 rounds + 1 extra sled push: 15-25-35-45 situps