2019-07-25 WOD

Active recovery day

WARM
std warmup
500m row
200m run

MAIN

A. Work to a moderate way Clean & Push Jerk
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165

B. (superset w above) HS Work
2 HS Hold for balance
2 Headstand raise
2 HSPU negatives

C. 10 rounds, not for time
{
1 strict MU
2 pistols
}

2019-02-08 WOD

WARM
std warmup
several of movements below

MAIN

A. 8 min EMOM
{
7 pushups
7 box jumps 24"
}

B. 3 rounds for time
{
200m run
21 KB Snatch 36# (6,5,5,5)
15 KB Goblet Squat 36#
9 burpees
}
9:07

I added:

C. 3x3 behind-the-neck pullup

D. 3x6 AbWheel rollout (from knees)

E. 3 press-to-headstand

2019-02-07 WOD

Active Recovery Day

WARM
std warmup

MAIN

A. 1k row
4:04

B. Work to a heavy CJ
5x45, 4x75, 3x95, 3x115, 3x135, 2x155, 2x165, 1x175 (failed jerk)

C. HSHold ~5-10s (superset w above)
7 singles

D. MU practice - 4 strict

E. HeadStand practice - 3 singles ~5s

2018-09-04 WOD

WARM
std warmup
200m run

MAIN

A. 10 min emom
{
Odd: 7 HSPU (Rx was 12)
Even: 10 T2B (Rx was 12)
}

B. 5 rounds. Each as 1:15 of work, on 4 min mark (rest remainder)
{
5 Deadlift 225# (Rx was 275)
20m Farmer Carry 2x56#
AirDyne for cals remainder of 1:15 (about 45s)
}
21, 20, 20, 19, 20

C. 3 rounds, not for time
{
12 banded face pulls
3 Frogstand-to-headstand
1 min squat hold
}