2022-05-23 WoD

WARM
1 block run
std warmup

MAIN

A. Activation (not for time)
{
30s SU
8 scap pulls
6 DB Front Squat 2x25#

30s SU
8 kip swings
6 DB Front Squat 2x25#

30s DU
8 T2B
6 DB Front Squat 2x25#
}

B. 5 min AMRAP
75 DU buy-in
{
12 T2B
12 DB Front Squat 2x35# (Rx was 50#)
}
3 rounds even

3 min rest

C. 5 min AMRAP
75 DU buy-in
{
9 T2B
9 DB Thruster 2x35# (Rx was 50#)
}
3 rounds + 2 T2B

3 min rest

D. 5 min AMRAP
75 DU buy-in
{
6 T2B
6 DB Hang Clean Squat Thruster 2x35# (Rx was 50#)
}
3 rounds + 3 T2B

2020-01-31 WOD

WARM
2 min treadmill (walking)
std warmup
DB clean drills

MAIN

A. 2x 6.6.6 clusters Push press (was supposed to be 3x but scaled due to sore ribs)
5.5 @ 45, 6.6.6. @ 75, 6.6.6 @95

B. 12 min AMRAP
{
5/side DB Hang Clean & Jerk (full squat - really these were hang-thruster) 40# (Rx was 50#)
10 DB Box stepup 1x 50#
60 SU (Rx was 30 DU)
}
5 rounds even

C. work to a heavy 3 rep drop-n-go power clean
5x45, 3x75, 3x95, 3x115, 3x135, 3x155, 3x165, 2x175

2019-06-07 WOD

WARM
std warmup
3x10s Airdyne sprints
2x20 du
2x5 DBSquatThruster 20#
2x5 pullup

MAIN

A. 4 rounds, each on the 3 min mark
15 cal AirDyne for time
19s, 18s, 19s, 19s

B. For time: 12-10-8-6-4 of
{
DB HangCleanThruster 2x35# (Rx was 50#)
C2B pullup
25 DU on each round (5 rounds)
}
10:19

C: w partner, trade off as neeed
{
100 russian KBS 53# (Rx was 70)
100 T2B
}
Did 10x5 each, in 6:39

I added

D. 2 StrictMU