2022-12-15 WoD

WARM
400m run
std warmup

MAIN

A1. Benchpress:
3x10 at light weight (45, 75, 75), then
9-7-5-7-9 at 95#

A2. (Superset w A1) 5 sets strict chinups 7-6-5-4-3

B. 3 rounds, not for time
{
down & back sled push 160#
30s max effort pushups (~14)
30s max effort ring rows (~12)
}

C. 3 rounds, not for time
{
down and back carry (36# KB in front rack, 36# KB farmer carry)
8 wide grip pendlay row
}

D. 3 rounds, not for time
{
10s Hanging L-Sit 
10s mountain climbers
10s Left side plank
10s mountain climbers
10s Right side plank
}

2019-07-22 WOD

WARM
std warmup (missed most of it)
200m run

MAIN

A. 3x 3.3.3 BackSquat clusters
warm: 5x45, 95, 135
main: 3x 3.3.3 @ 165

B. 12 min AMRAP
{
24 cal AirDyne
24 alt lunges
12 pullups
20s hanging l-sit
}
3 rounds + 12 cal airdyne

I added

C. MU practice
3 strict MU

2015-07-14 WOD

WARM
std warmup
2 min airdyne (substituting for run)
4 rounds
{
10 wallball 14#
10 KBS 26#
}

MAIN.

A. Skill work (included DUs which I skipped)
{
10 pistols
5-6 (scaled) Glute-Ham-Raises.
30s hanging L-Sit (2-3 of 10-15s each)
}

B. "Elizabeth" (scaled, because of my calf industry). 21-15-9
{
135# Power Cleans (Rx is squat cleans)
Ring dips
}
time: 10:20

I added:

C. 3x3 One Arm Chinup (assisted)