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

2018-09-26 WOD

WARM
std warmup
snatch drills
250m row (cuz I was late again :-( )

MAIN

A. Over 10 min, build to a heavy:
{
Power Snatch
Hang Snatch
}
3x45 3x65, 3x75, 2x85, 1x95

B. 12 min AMRAP
{
15 cal row
10 Power Snatch 75# (Rx was 115)
10 T2B (did 3/4 sets unbroken)
}
4 rounds + row + 1 power snatch

Accessory:

C. "Karen" - 150 Wallball 20# for time
9:15 - about 20-30s short of my PR, but probably a couple no-reps in there (falling a bit short of target)

D. 3 rounds, not for time
{
3 chin-up hold 20s (chin over bar)
HSHold 20s
}

2018-08-29 WOD

WARM
std warmup
2 min airdyne

MAIN

A. 10 min EMOM
{
5 ring dip (5 unbroken for 9 sets, broke on last set)
5 pullup (first 2 min, strict, then kipping, last 4 min were 4 pullups)
}

B. 5 rounds, each a sprint of 1:15, starting each on the 4 min mark
{
8 Hang Power Snatch 75# (Rx was 10)
6 burpee over bar (Rx was 8)
remainder (~45s-1:15 - so 30s or so), cals on AirDyne
}
cals: 13,14,13,13,14

C. 4 rounds, not for time
{
rotation hold Squat 40s
chinup over bar hold 30s
HSHold 20s
Weighted plank 45# 30s
}