2024-12-31 WoD

If calculations are right, this is workout 4000(!).

WARM
std warmup
clean drills
chinup & HSPU practice

A. 5 rounds, each on the 2 min mark
{
2 HangPowerClean
1 PushJerk
3 strict C2BChinup
}
95, 115, 135, 135, 155

B. 18 min AMRAP
{
3 StrictHSPU 
2 HangPowerClean 135#
3 Strict Chinup
}
15 rounds + 2 HSPU

2023-07-23 WoD

WARM
400m run
std warmup
HSPU technique work

MAIN

A. 4 rounds, not for time
{
10s chin-over-bar hold
2 HSPU negatives 
5 goblet squats (26#, 25#, 44#, 53#)
}

B. 20 min AMRAP
{
3 strict C2B Chinups
4 HSPU or Box-assist HSPU (I did 2+2 first couple rounds, then 1+3 then all off box)
8 Goblet Squat 35# (Rx was 53#)
}
13 rounds + 1 rep

2023-10-14 WoD

WARM
500m row
3 rounds
{
200m row or 1block run
1 min spidermans
10 banded good mornings
10 jump squats
3 chinups
}

MAIN

A. 9 min AMRAP
15 cal Airdyne buy-in
{
5 DB thruster 2x30# (Rx was 50#)
4 Box Jump Over 24"
3 chinup (C2B)
}
7 rounds

2 min rest

B. 9 min AMRAP
1 block run buy-in
{
5 DB thruster 2x30# (Rx was 50#)
4 Box Jump Over 24"
3 chinup (C2B)
}
6 rounds + 10 reps

2 min rest

C. 9 min AMRAP
15 cal Row buy-in
{
5 DB thruster 2x30# (Rx was 50#)
4 Box Jump Over 24"
3 chinup (C2B)
}
6 rounds + 8 reps

2022-06-20 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, increasing weight
{
2 strict pullups
2 SquatCleanThruster
}
45, 75, 95, 115, 135

B. 4 rounds for time
{
15 thruster 75#
7 strict C2B chinups
1 block run
}
time: 11:45

2022-02-07 WoD

 WARM
400m run
std warmup
clean drills

MAIN

A. Squat Clean cycle continues: prescribed:
warm: 5x40%, 5*50%, 3*60%
main: 5*75%, 3*80%, 1*90%
{
warm: 5x95%(40% of 195), 5*105 (53% of 195), 3*115 (61% of 195)
main: 5*135 (70% of 195), 3x155 (80% of 195), 1x 165 (85% of 195), 0x175(fail), 1x175( 90% of 195)
}

B. (Superset w A.) C2B pullup progression
Strict C2B pullups: 6,5,4,3,3

C. 9 min AMRAP
{
5*10*15*20*....   Medball clean 20#  
* = Rx+ 4 strict C2BChinup
}
got through set of 5+10+15+20+25+(then 20/30)
5*4 pullups + 95 medball cleans