2023-10-11 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
2 Broad Jump for max distance
3 Box Jump 24"
3 strict OH Press, into
3 PushPress
}
65, 75, 85, 95, 105 (push press only)

B. For time:
{
25 box jump 24"
200 lunges
every 2 min, do 10 pushpress/pushjerk 75#
}
time: 8:30

2022-01-20 WoD

 WARM

std warmup
400m run
45s SU
2x45s DU

MAIN

A. Work to a heavy 5-rep front squat
5x45, 5x95, 5x135, 5x165, 3x185

B. 5 rounds, not for time
{
5 banded Goblet Squat 36#
5/leg jumping bulgarian squat
}

C. 5 rounds, not for time
{
25' sled push 135#
25' broad jumps
}

D. 5 rounds, not for time
{
50' plate carry w arms at 90-degrees
8 DB Hammer Curl 2x30#
8 towel barbell row
}

2017-08-14 WOD

Back at the Box!

WARM
std warmup
deadlift warmup

MAIN

A. 4x2 broadjumps for distance
did 6x2 approx 7' per jump or just under two mat-widths, or 15' for each x2

B. Deadlift clusters 5.5.5 x 3 (30s rest between clusters, 3 min between sets)
warm: 5x2x95, 5x135
main: 5.5.5 x 185, 205, 225

C. 3 rounds for time
{
400m run
50 Air Squats
20 alternating DB Snatches 70# (I scaled to 50)
}
time: 15:11

I added:

D. MU work
2x4 Ring Pullups
2 strict MU

2017-07-05 WOD

WARM
std warmup

MAIN

A. 10 min emom
{
5 strict pullup (or whatever number you can hold unbroken w good form)
}
5,5,4,4,4,3,3,3,3,3 (37 total)

B. 15 min AMRAP
{
40' OH Lunge 45# plate (~5/side)
12 T2B
40' Broadjumps (~6)
}
7 rounds + 1 round of lunges

I added

C. 3 rounds, not for time
{
10 GHD situps
1 HSHold, 20-30s
}