2025-04-16 WoD

WARM
std warmup
DB Snatch drills

Tabata jump rope
(did 4 rounds SU, 4 rounds DU)

MAIN

A. 20 min EMOM (5 rounds)
{
min 1: 35 DU
min 2: 9/side alternating DB Snatch 40#
min 3: Airdyne (was supposed to be 10 cals but I did like 5-6)
min 4: rest
}

B. 3 rounds, not for time
{
8 ab roll out (scaled, on rings at chest height)
50' KB carry - one in front rack, one overhead 2x35#
}

2023-09-17 WoD

 //Sunday workout. Did some squatting as I've signed up for a strength even in a month.

WARM
light stretching
400m run

MAIN

A. Work to a heavy 3 rep BackSquat with 1s pause at bottom of each rep
5x95, 5x135, 4x165, 3x185, 3x205, 3x225, 2x245

B. (Superset w above) 7x1 HSHold

C. 3 rounds, not for time
{
5 ring ab rollout
5 ring row (w MU transition)
3 (assisted) MU transition)
}