2023-12-23 WoD

WARM
std warmup
several of each movement below

MAIN

A. 12 days of Xmas (another variant in the same format). For time, do 1, 2,1, 3,2,1... up to 12,11,10...1.
{
1 SDHP 95# (Rx was 75#)
2 Thruster 95# (Rx was 75#)
3 PushPress 95# (Rx was 75#)
4 PowerClean 95# (Rx was 75#)
5 Front Squat 95# (Rx was 75#)
6 KBS 53#
7 Pullup
8 T2B (Rx was K2E)
9 Box Jump 24"
10 DU
11 Burpees
12 OHWalkingLunge 45# plate
}
time: 28:29
total reps: 12+22+30+36+40+42+42+40+36+30+22+12 = 368 reps

2022-08-27 WoD

WARM
1 block run
std warmup
OH Squat drills

MAIN

A. 4x5 OHSquat at light-moderate weight
5x45#, 5x65, 5x65, 5x75, 5x85

B. 22min AMRAP with partner - divide work as prescribed
{
80 OH Plate Lunge 45# (Rx+, Rx was 35#)
- 2x20 each
60 Ring Row
- 3x10 each
40 Pushups
- 4x5 each
2 block run
- 1 block run each, other partner max effort abmat situps
}
we went to 22:15 and finished 3 full rounds. Pushups were 40, 35, 30

2021-07-30 WoD

 WARM

std warmup
clean drills

MAIN

A. EMOM 8
{
Power Clean
2 Front Squat
Squat Clean
}
3x95, 5x115

B. 5 rounds for time
{
200m run
10 DB OH Tricep Ext (sub for 12 DB bench)
6 Chinup (Rx was 12)
10 OH Plate Lunge 35# (Rx was 12x45)
}
time: 15:30