2023-08-17 WoD

WARM
400m run
std warmup

MAIN

A. 30 min AMRAP, but for Quality, not for time.
{
20m down-n-back sled push
1 block farmer carry 1x44# KB
10 One Arm DB BenchPress 35#/arm
}
6 rounds even, added an extra set of bench to finish out the time.

2023-05-25 WoD

Warm
400m run
std warmup

MAIN

A. 16 min emom
{
min 1: 7 per side One Arm DB Thruster
min 2: 10/9/8/7 per side One Arm DB Row
min 3: 10/9/8/7 per side One Arm DB Bench
min 4: rest
}
weights increasing per round: 20, 25, 30, 35#

B. 4 rounds, not for time
{
5 DB Front Squat 2x35#
2 ~5s Static Ring Hold
30s HSHold
}

C. 3 rounds, not for time
{
50' sled push (down/back) w 45# plate
7 bench press 95#
}

2022-11-17 WoD

WARM
400m run
std warmup

MAIN

A. Back Squat (we just did ORM attempt, so I opted for:)
50 rep Back Squat, unbroken, 95#

B. 3 rounds, not for time
{
8/side One Arm DB Bench press 35#
8/side banded DB Fly's (band + 2x10# DB)
}

C. 3 rounds, not for time
{
5 strict Chinups w 3sec pause at top
3 ring dips w 3 sec pause at top
3/side jumping bulgarian squat
6/side DB Row 35#
}

2022-11-03 WoD

WARM
400m run
1 min row
std warmup
tabata bar hang (4 sets at 10s, 2 sets at 15s, 2 sets at 20s)

MAIN

A. 5 rounds not for time
5/leg forward-backward bodyweight lunge (which is basically 10 lunges per leg)

B. 3 rounds, not for time
{
3/side one-arm pullup (assisted)
8/side one-arm DB Bench 40#
}

C. 3 rounds, not for time
{
40' sled push (fast)
20s weighted static ring hold 35#
}

2021-11-30 WoD

 WARM
2 block run
std warmup
3 rounds:
{
20 banded side-steps
10 Good Morning w empty bar
5 barbell row 45#
5 OHPress 45#
}
Deadlift warmup:
5x95, 5x135 

MAIN

A. 4 rounds
{
5 Deadlift (185, 205, 225, 225)
8/side One Arm DB Bench
}

B. For time: 25-20-15
{
Deadlift 135# (Rx was 155)
Burpee Bar Jump
}
time: 8:30