2024-12-30 WoD

WARM
400m run
2 rounds
{
1 min row
6 box stepups
banded walks
30s bar hang
banded lat pulldowns
}

MAIN

A. 4 rounds, not for time
{
10 Goblet box stepup 24" 35#
10 seated leg raise
}

B. 3 rounds, each 5 min, no rest b/t
{
0.7mile airdyne (~2min)
18 goblet walking lunge 35#
ME T2B
}
sets 1,2,3: 30, 25, 25 = 80 total

2024-12-29 WoD

WARM
500m row
clean drills

MAIN

A. work to a moderate CJ (PowerClean, PushJerk)
5x75, 3x95, 3x115, 3x135, 2x155, 1x165 (clean only, failed jerk)

B. (superset w A) 1 Strict HSPU (6  rounds)

C. (superset w A) pullup practice (6 rounds)
2x3 strict pullup
2x3 strict C2B pullup
2x3 perfect pullup (slight kip to get belly to bar)

2024-12-28 WoD

WARM
2 min row
std warmup
clean drills

MAIN

A. 10 min AMRAP
{
ME wallball 20#
* every break: 
{
30 DU
10 pushup
}
}
80 reps in 7 sets. 6 breaks

5 min rest

B. 22min AMRAP. Was partner wod but I did it solo
{
3 BurpeeBarJump
3 PowerClean 115# (Rx was 95#)
3 FrontSquat 115# (Rx was 95#)
* at 0, 16min: 10cal Airdyne
* at 8 min: 2 block run
}
6-4-5 rounds. 15 rounds total

2024-12-27 WoD

WARM
3 rounds
{
1 min row
10 WYT's w crossover bands
10 banded good mornings
10 KBS 35#
4 spidermans
2 inchworms
}

MAIN

A. 4 rounds, not for time
{
1 Snatch Deadlift
1 Snatch HighPull
2 PowerSnatch

30s SU/DU
1 min row
}
65, 75, 85, 95 (added 1 PowerSnatch at 105#)

B. 20min AMRAP
{
300m row or .4mile airdyne (alternating - did 3 of each)
2 PowerSnatch 95#
7 PowerClean 95#
30 DU
}
5 rounds + 1 airdyne .4mile

2024-12-26 WoD

 //open gym today, but chose to do a 12-days-of-xmas variation

WARM
std warmup
500m row
few of each movement below

MAIN

A. "12 Days" variation
{
1 Strict HSPU
2 Thruster 95#
3 PushPress 95#
4 PowerClean 95#
5 burpee bar jump
6 KBS 53#
7 pullup
8 T2B
9 BoxJump 24"
10 Pushup
11 Deadlift 95#
12 OHLunge 45# plate
}
time: 33:55

2024-12-24 WoD

 //gym closed today, so got a short run in.

A. Run 4.01km; 20:30; 5:06 pace

(short due to knees acting up, but decent pace.

2024-12-23 WoD

WARM
400m run
2x
{
1 min row
10 90-90's
10 ATY's w bands
4 spiderman
}

MAIN

A. 4 rounds, increasing weight
{
1 OHPress
1 FrontSquat
1 thruster
1 kip swing
1 pullup
1 C2B pullup
}
45, 75, 86, 95#

B. For time. 1,2,3...10 of
{
Thruster 95#
C2B pullups (after the round of 4, went to regular pullup)
bar facing burpees
}
time: 18:51