2025-05-12 WoD

WARM
400m run
2 rounds
{
1 min row
90-90's
spidermans
kneeling DBPress
}

MAIN

A. Clean complex, build to a heavy
{
1 HighHangPowerClean
1 FrontSquat
1 HangSquatClean
1 PushJerk
}
75, 95, 115, 135, 145 (failed jerk)

B. 3 rounds for time:
{
10 DB PowerClean + PushJerk 35# (Rx was 50#) - left arm
10 DB PowerClean + PushJerk 35# (Rx was 50#) - right arm
10 Burpee Bar Jump
}
time: 6:26

2025-02-24 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
5 Pushpress (from rack)
5/arm DBPowerClean
}
PushPress: 75, 95, 115, 135, 145 (1 rep only on last set)
DBPowerClean: 30, 40, 50, 60, 60

B. 4 rounds, each for time
{
400m row
10 DBPushPress 40# (Left)
10 Burpee over DB
10 DBPushPress 40# (Right)
~1:30-2:00 rest b/t
}
Times: 2:46, 2:47, 3:20*, 2:54
* I think this was actually 2:50 and I did my math wrong?

2023-08-10 WoD

WARM
400m run
std warmup

MAIN

A. PinFrontSquat 9x2, at 40-70% ORM
warm: 2x45, 2x95
main: 3x2x115, 3x2x135, 2x2x155, 1x2x175

B. 3 rounds, each for time, rest ~2min b/t
{
250m Row
8 DBPowerClean 2x35# (Rx was 2x50#)
8 DBFrontRackLunge 2x35# (Rx was 50's)
8 pushup
}
1:44, 1:48, 1:54