2018-08-03 WOD

WARM
std warmup
400m medball run 12#

MAIN

A. 3 rounds
{
3/leg one-legged box jump 8" (2x45# plates)
6 Snatch balance 45#
9 ring rows
}

B. 5 rounds, 1 min per movement for 25 min
{
i. 12 HSPU (12 ub first round, then 7+3, then 6+3 for last 3 rounds - 49 total)
ii. 12 pullups (12 unbroken per round)
iii. 20 cal AirDyne (did 25 one round)
iv. 5 power snatch 75# (Rx was 6)
v. rest
}

C. Accessory work - 3 rounds not for time
{
30s SquatHold w anti-rotation band
8 banded face pulls w 2s hold
4/arm OH DB Squat 15#
}

2017-09-25 WOD

WARM
std warmup

MAIN

A. Activation. 3 rounds, not for time
{
one leg box jumps - 4/leg
8 KB Cossack squats
5 skater squats/side
}

B. 15min AMRAP
{
2 strict MU
40m shuttle sprint (4x10)
10 jumping lunges
15 T2B
}
5 rounds + 2 MU (only 1 missed strict MU of 12)

I added:

C. 3 rounds, not for time
{
10 Weighted GHD back extensions
30s plank hold
10 GHD situps
}

D. 3 HSHold