2023-03-01 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
left side:
6 KBClean 35#
6 KBFrontSquat 35#
6 KBPushPress 35# 
(then repeat on right)
6 hanging leg raise 
} 

B. 4 rounds, 2min each, 2 min rest between
{
2 wall walk
12 alternating DBSnatch 35# (Rx was 50#)
12 T2B
Row for cals in remaining time. Score is cals rowed
}
6/6/8/6

2022-02-18 WoD

WARM
400m run
900m row
std warmup
10 KBS 26#
10 Goblet squat 26#

MAIN

A. 5 rounds
{
2 single arm KBS 35#
2 single arm KB 'gunslinger' 35#
2 single arm KB Clean 35#
2 KB Front Squat 35#
(repeat above for other arm)
then
r1: 30s active hang
r2,3: 10 kip swing
r4,5: 2 kip swing, 1 T2B, 2 kip swing
}

B. 16 min AMRAP
{
4 double KB Front Squat 2x35# (Rx was 2x53)
6 T2B
8 Burpee Box Jump 24"
}
2 reps short of 9 rounds.

2018-02-07 WOD

WARM
std warmup
2x10 KB OHPress 36#
2x10 KB RDL 36#
10 KB goblet squat 36#
2x5 KB Clean 36#

MAIN

A. 5x5 Front Squat @ 60%
warm 8x45
main: 5x95, 5x135, 5x135, 5x155, 5x175

B. 6 min emom
odd: 15 cal row (did 14-15 cal)
even: 10 burpees

2min rest

C. 6 min emom
odd: 45 DU (2 of 3 sets unbroken)
even: 15 wallball (did 12 per set)

2min rest

D. 6 min emom
odd: 15 cal Airdyne
even: 12 pullups (scaled to 5 - some tendonitis acting up)

I added:

E. 5 rounds, not for time
{
10 GHD situps
1 HSHold
}

2017-12-19 WOD

WARM
std warmup
clean & S2O drills

MAIN

A. 3 rounds, not for time
{
5 KB Clean 26# per side
5 goblet squat 26#
2 wall walks
}

B. (was supposed to be syncro, and 135#, and squat cleans. I scaled the latter two, and went on my own). For time, 15 min cap
{
20 burpees
15 Power Cleans 115#
15 S2O (push jerks) 115#
20 burpees
12 Power Cleans 115#
12 S2O (push jerks) 115#

20 burpees
9 Power Cleans 115#
9 S2O (push jerks) 115#

}

time: 13:45

I added:

C. 3x HSHold ~20s each