2021-08-24 WoD

 WARM
5 min AirDyne
std warmup
snatch/OHSquat drills
200m run

MAIN

A. 3x3 OHSquat at 60% - 2s pause at bottom
1x5 @ 45, 1x3 @ 65, 2x3 @ 75

B. Nancy: 5 rounds for time of
{
400m run
15 OHSquat 75# (Rx was 95#)
}
time: 14:40

C. Accessory work - 2 rounds, not for time
{
12 banded face pulls
12 One Arm KB Situp 16# (6/side)
12 One-leg glute bridge (6/side)
}

2019-02-11 WOD

WARM
std warmup
3 rounds
{
3 T2B
4 pushups
}
400m run (tread)

MAIN

A. 2xTabata (8 minutes, alternating)
{
even: pushups (10 per round - 80 total)
odd: T2B (8 per round, only hit 7 on the last round - 63 total)
}

B. 3 rounds for time
{
75 DU
40 cal row
25 one-arm DB situp 16# (13/12 per side)
}
time: 17:45

I added:

C. 3 rounds, not for time
{
15 banded face pulls
5/side weighted cossack squat 16#
2 Strict MU
}

2019-01-14 WOD

WARM
6 min Airdyne
std warmup
snatch drills

MAIN

A. 10 min EMOM
{
High Hang Snatch
Hang Snatch
}
4x45, 4x65, 2x75

B. 13 min AMRAP
{
200m run
12 DB Snatch (alternating) 50#
8 Burpee bar jump
}
4 rounds + run + 10 snatches

I added

C. 3 rounds, not for time
{
6/side  one arm DB situp 16#
6 strict chinup
1 HSHold ~10s
1 Strict MU
}