2019-01-21 WOD

WARM
std warmup
500m AirDyne
750m row

MAIN

A. 20 min EMOM
{
Even: 12 cal row (Rx was 15)
Odd: 5 C2B pullups + 5 T2B (first 10 min, then went 4+4. Rx was 6+6)
}

B. For time:
{
50 burpee buy-in
3 rounds
{
20 alternating jump lunges
25 situp
30 DU
}
}
time: 7:50

I added

C. 3 rounds, not for time
{
1 slow strictMU
1 min squat hold w 25# plate
}

2017-05-04 WOD

Had to bike in to get my car, so that was part of the workout today

WARM
4 mile bike
std warmup

MAIN

A. Monthly challenge max time in bottom of front squat w 135# bar
warm: 5x45, 5x95, 3x135
main: 1 min 2 sec

B. "Kelly" (modified). 5 rounds for time:
{
400 m run
20 Box jump 24" (Rx is 30 box jumps)
30 wallball 20#
2 MU (I added, not part of the workout)
}
time: 30:25

C. 6 mile bike

2016-05-19 WOD

Active recovery day. Should really have done make-up for tues/wed, but instead did a mish-mash of stuff. At least I made it in.

WARM
std warmup
400m run (group run with jog/sprint)

MAIN

A. 1k row
3:46

B. Monthly challenge. 135# Front Squat hold for time
50s. I think I can for sure beat this. Bailed too early

B. Work to a heavy clean.
135x3, 155x2, 165x2, 175x1, 185fail
Hang Power Clean: 185, 195, 205fail

C. 3 rounds, not for time
{
Tuck Back Lever - 5-10s
HS Hold 10-20s, trying to balance off wall
10 GHD situps
}

D. HSHold for time
1 min

E. Pullup practice (to test out MU strength)
5 C2B pullups
3 slow ring pullups
1 Strict BarMU