2023-03-09 WoD

WARM
400m run
std warmup

MAIN

A. work to a heavy 2-rep backsquat, w 31x1 tempo
warm: 5x45, 3x95
main: 2x115, 2x135, 2x155, 2x175, 2x185, 2x205, 2x225 (~depth), 2x205

B. 4 rounds, not for time
{
50' lunge, 2x25# DB, one in front rack, one OH.
10 weighted tuck-ups (2x10# plate)
}

C. 3 rounds, not for time
{
10 DB Fly 2x10#
8/side bent-over DB row
10 DB tricep pullover
}

2022-11-17 WoD

WARM
400m run
std warmup

MAIN

A. Back Squat (we just did ORM attempt, so I opted for:)
50 rep Back Squat, unbroken, 95#

B. 3 rounds, not for time
{
8/side One Arm DB Bench press 35#
8/side banded DB Fly's (band + 2x10# DB)
}

C. 3 rounds, not for time
{
5 strict Chinups w 3sec pause at top
3 ring dips w 3 sec pause at top
3/side jumping bulgarian squat
6/side DB Row 35#
}

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
}

2022-03-17 WoD

 WARM
400m run
3x30s DU
std warmup

MAIN

A. 4 rounds, not for time
{
8/side goblet curtsey lunge 26#
8/side goblet cossack squat 26#
}

B. 4 rounds, not for time
{
8 dual KB squat curl 2x26#
16 banded tricep pulldown
16 banded bicep curl
}

C. 4 rounds, not for time
{
10 DB Incline Bench 2x30#
8 DB flys 2x10#
}