2024-04-26 WoD

WARM
400m run
std warmup
2x1min row

MAIN

A. 4 rounds, not for time
{
2 PowerClean 75, 95, 115, 135#
4 chinups
}

B. 14 min AMRAP.
{
4 PowerClean 95#
3 chinup (subbed for burpees)
16 box stepup 20" (Rx was 24")
* 400m row at 5:00 and 9:00
}
6 rounds total (3,1,2)

C. 40 banded bicep curl

2024-04-23 WoD

WARM
400m run
std warmup

MAIN

A. Back squat - light-moderate-heavy in rep scheme below.
warm: 5x45, 5x95, 5x135
main: 3x3@165, 2x2x205, 245x1

B. (Superset w A)
10 ring row x 2, 2 pullups x 2

C. 14 min AMRAP
{
5 strict pullups (Rx was 7, so I scaled down)
1 block run
7 back squat 135# (Rx was 115, Rx+ was 155)
}
4 rounds +  5 pullups + 1 run, came in at 14:20

2024-04-22 WoD

WARM
std warmup
2x1min row
several of each movement below

MAIN

A. 3x5 strict press
5x65, 5x75, 3x75

B. "Fight Gone Bad" - modified due to shoulder recovery. 3 rounds for reps
{
min 1: Goblet Squat 25# (Rx was wallball 20#)
min 2: Sumo Deadlift 75# (Rx was SDHP)
min 3: box jump 20" (Rx was 24")
min 4: push press 75#
min 5: Row for cals
min 6: rest
}
Round 1: 25, 20, 15, 10, 15 = 85
Round 2: 25, 21, 15, 10, 15 = 86
Round 3: 25, 22, 16, 10, 17 = 90
total: 261 (my PR is 247, but that's not scaled like today was)

2024-04-21 WoD

 A. Bike 25.36km; ~1:20; 19km/hr pace

2024-04-20 WoD

WARM
std warmup
1 min row

MAIN

A. 5 rounds, each for reps. 2min rounds w 2min rest b/t
{
10 DB Thruster 2x25# (Rx was 2x50#)
10 box jump 20" (Rx was burpees)
in remaining time, max effort abmat situps
}
situps, rounds 1-5: 25, 33, 32, 32, 36

2024-04-19 WoD

 WARM
3x1min row
std warmup
clean drills

MAIN

A. 5 rounds, not for time
{
Hang Clean Extension
Hang Clean High Pull
Hang Clean + Push Jerk
}
75, 95, 115, 135, 135

B. 4 rounds for max reps
{
1 min PowerClean + Push Jerk 95#
1 min Box Stepup w 2x35# DB
1 min Row for cals
1 min rest
}
1:8+8+12
2:8+8+13
3:8+8+13
4:8+8+16

2024-04-18 WoD

WARM
400m run
std warmup

MAIN

A. 3x5 Front Squat (squatclean for first rep
warm: 5x75, 5x95
main: 5x115, 5x135, 3x135

B. 3x5 DBOHPress  (Rx was bench but can't do that)
warm: 5x20, 5x25
main: 3x5x30#

C. 10 min AMRAP
{
10 OHPress 2x25# DB
20 AirSquat
2 strict pullups
}
9 rounds even