2020-01-04 WOD

WARM
std warmup
200m run
3 min AirDyne

MAIN

A. 16 min emom
{
even: 12 cal row (Rx was 16)
odd: 4 squat clean 115# (Rx was 5 @ 135#)
}
rest 4 min

B. 800m run for time:
3 min even

rest 4 min

C. 16 min emom:
even: 4 strict HSPU + 5 pullups (kipping), (Rx was 5+5, both strict)
odd: 4 lungster 2x25# (Rx was 5, w 2x35# db's)

2019-12-14 WOD

Saturday WOD. Tom came along, scaled, but held pace w me tehw hole tim@
WARM
750m row
std warmup
clean drills

MAIN

A. 30 rounds for time, 60 min cap (I had to wrap earlier that due to an apt, so did 20 rounds for time)
{
1 Strict MU
2 lungester 2x35# (left lunge, right lunge, DB thruster)
3 Power Clean 135#
4 burpees
}
20 rounds in 37:37

2019-01-12 WOD

WARM
std warmup
1000m row
lunge and thruster warmup

MAIN

A. 4 rounds
{
5 benchpress 135#
5 strict pullups
}

B. For time
{
15-12-9
{
lungsters (2 back-step lunge, and 1 thruster)
D-ball over 70#
}
wait 3 min
{
9-12-15
{
lungsters (2 back-step lunge, and 1 thruster)
D-ball clean 70#
}

time:26:30

I added:

C. 3 rounds, not for time

{

1 strict MU

1 HSHold

}