2025-02-18 WoD

WARM
400m run
3 rounds
{
2 spiderman
2 inchworm
5 FrontSquat w elevated heels, 45#
2 plank/birddog
20s SU
}

SquatClean drills

MAIN

A. Work to a heavy complex
{
1 pause-below-knee SquatClean
1 SquatClean
20s CrossOver attempts
}
75, 95, 115, 135, 155 (3 attempts at 155, 1 failed, 1 only PowerClean, 1 squatclean)

B. For time. 50-40-30-20-10
{
DU (Rx was cross-overs)
Abmat Situps
(5,4,3,2,1) PowerClean 155#
}
time: 10:26

2024-10-14 WoD

WARM
2 rounds
{
1 min row
2 inchworm
10 KBS 35#
30s SU/DU
10/10 toe raise/heel raise
}

MAIN

A. 4 rounds not for time
{
6 single leg glute bridge (per side)
6 goblet lunge (per side) 25#
30s cross-over practice
20 banded crunches
}

B. For time
{
100 DU
50 abmat situps
150 KBS 44# (Rx was 53#)
50 abmat situps
100 DU
}
time: 13:02

2024-06-24 WoD

WARM
400m run
clamshells
glute bridges
KBS (light)

MAIN

A. 4 rounds, not for time
{
5 Russian KBS into 5 American KBS 44#
10 glute bridges w 44# KB
30s jump rope (SU, DU, CrossOvers, DU)
}

B. For time:
{
2 rounds of:
{
40 RKBS 35#
50 DU
3 block run
}
directly into:
2 rounds of:
{
20 AKBS 35#
50 DU
2 block run
}
}
time: 17:25

2024-05-29 WoD

WARM

400m run
std warmup
SU/DU practice
6x100m row

MAIN

A. 4 rounds, not for time
{
20 SU & StepSU
4/side DBSnatch 20#
1 sommersault(!)
}

B. 12 min AMRAP
{
15 left-arm DB Snatch 30# (Rx was 50#)
15 right-arm DB Snatch 30# (Rx was 50#)
Jump Rope*
}
3 rounds
* R1: 1 min StepSU, 100 SU
* R2: 150 DU
* R3: 10 crossover attempt + 100 SU

2024-04-09 WoD

WARM
std warmup
SU/DU practice

MAIN

A. 4 RFQ - done as 12 min emom:
{
min 1: 8 DB strict press x 2
(8x15, 8x20, 7x25, 6x25)
min 2: 3 strict pullup
min 3: 20s SU (~50 each time)
}

B. 3 rounds, each is a 5 min AMRAP. Score is rope reps
{
25 cal row (Rx was 30)
20 SA DB S2A 30# (Rx was 50#)
5 strict pullup (Rx was 10)
Max effort DU/Xover/DU
}
reps: 165SU, 5XO, 95DU

2024-01-22 WoD

WARM
400m run
2 rounds
{
3 inchworm
1 min AirDyne
banded shoulder work
}
OHPress drills

MAIN

A. 6 rounds, not for time
{
work to a heavy Strict OHPress:
5x65, 4x75, 3x85, 3x95, 2x105, 1x115
5 KBS 53#
10 SU with Cross-over practice (got a couple of them)
}

B. 15 min AMRAP
{
10 S2O (Pushpress, Pushjerk)  95# (Rx was 115)
20 KBS 53#
60 SU (Rx was 40 x-over)
}
6 rounds + 5 S20

2023-12-12 WoD

WARM

400m run
std warmup
Cross over practice (got 2 in a row a couple times)
DU warmup

MAIN

A. 5 rounds, not for time
{
5 banded ring dips
20 DU
10 DB Row (prone on bench, 2x20#)
}

B. For time,  13min cap
{
65 DU
30 pullups
65 DU
30 pullups
65 DU
30 pullups
}
time: 13:01

2023-03-28 WoD

WARM
400m run
std warmup
crossover practice

MAIN

A. 4 rounds, not for time
{
30s cross-over attempts
5/side Bottoms-up KB press 26#
6/leg Bulgarian split squat 2x25#
}

B. 12 min AMRAP
{
8 DB Snatch (right) 35#
8 alternating OHDBLunge (right) 35#
8 DB Snatch (left) 35#
8 alternating OHDBLunge (left) 35#
40 DU
}
5 rounds even (scaled, as Rx was 50# and cross-overs

2022-12-21 WoD

WARM
400m run
std warmup
SU practice
CrossOver practice

MAIN

A. 5 rounds, each for reps. 3min working, 2 min rest
{
10 cal AirDyne (Rx was 12)
20 DB Snatch 35# (Rx was 50#)
max reps cross-overs in remaining time to 3:00 mark*
}
*mine were 1 SU, 1 Cross-over, then stop, and repeat. Still learning the movement. Did a couple 2x reps

Reps: 42, 45, 52, 52, 52