2024-07-12 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
8  banded lat pulldowns
5 KBS
5 Goblet Squat
1 block run
}
26#, 35#, 44#, 53#

B. 20min AMRAP
{
2 block run
1-2-3-4-5-4-3-2-1 of
{
KBS 35#, directly into
GobletSquat 35#
}
5 C2B Pullup
5 regular pullup (Rx was C2B)
}
4 rounds + 200m row (had 30s left)

C. 3 rounds, not for time
{
8 ring body saw
2 side-plank 10s (1 per side
}

2023-07-26 WoD

WARM
400m run
2min Airdyne
std warmup

MAIN

A. 10 rounds for time
{
4 burpees
6 Goblet lunge 35# (Rx was 50#)
8 Alternating DBSnatch 25# (Rx was 50#)
}
time: 10:37

B. 4 rounds, not for time
{
6 ring bodysaw
20s side plank (left)
20s side plank (right)
}

2022-11-22 WoD

WARM
400m run
250m row
std warmup

MAIN

A. 12 min AMRAP
{
12 KBS
12 Goblet Squat
6/side KB PushPress
}
9 rounds + 3 KBS = 336 reps

B. 3 Rounds, not for time
{
50' farmer carry 2x53#
8 ring bodysaws
30s/side side plank
}

2022-08-04 WoD

 WARM
400m run
3 block run
std warmup
deadlift 8x75, 5x135

MAIN

A. 10,9,8...1 of
{
Banded Deadlift 165# (Rx+ was bodyweight, which was what I did)
BoxJump 24"
}

B. 4 rounds, not for time
{
8 DB Elevator Bench 2x25#
10 DB Fly 2x15#
}

C. 4 rounds, not for time
{
25 banded tricep extensions
6 body saws w feet in rings
}

2022-05-12 WoD

 WARM
400m run
2min Airdyne
std warmup

MAIN

A. Banded deadlift 9x2 @ 50%, 30s rest b/t
warm: 5x95, 5x135, 
main: 9x2 @ 165# (~60%)

B. 4 rounds not for time
{
3 seated box jumps to 20" 2x10#DB
10 barbell glute bridge (1-2 45#, 3-4 95#)
}

C. 100 banded back extensions

D. 3x8 ring body saw

E. 3 HSHold ~10s each

2021-12-09 WoD

 WARM
2 min Airdyne
std warmup

MAIN

A. 4 rounds, not for time
{
8 incline DB Bench 30#
16 one arm DB Row 30#
}

B. 4 rounds, not for time
{
6 Ring Pushup
8/side KB Gorilla Row 2x26#
}

C. 4 rounds, not for time
{
8/arm DB Curl 2x30#
8 DB Skullcrusher 30#
6 Bodysaws
}