2026-07-16 WoD

WARM
200m run
std warmup

MAIN

A. 5 rounds, each on 3 min mark
{
30 SU
SA DBSplitJerk
}
5x25#, 4x30#, 3x35#, 3x40#, 3x45# (per arm)

B. For time
{
4 block run
18 DBPushPress 1x35# (rx was 50#)
150 SU (Rx was DU)
3 block run
12 DBPushPress 1x35# (rx was 50#)
100 SU (Rx was DU)
2 block run
8 DBPushPress 1x35# (rx was 50#)
50 SU (Rx was DU)
1 block run
}
Time: 14:13

I added:

C. PT exercises
few sets supermaps with 2.5# plates

2024-12-19 WoD

WARM

std warmup
2min airdyne

MAIN

A. four rounds, one every 6 min, rest remainder of time
{
2 block run
7 DB SplitJerk (left)
7 T2B
7 DB SplitJerk (right)
7 T2B
}
weights: 35, 40, 45, 50#. Rx was 50# all rounds

B. several minutes foam rolling