2018-12-14 WOD

WARM
std warmup
500m row
2x
{
8 goblet squat 26#
10 hollow rocks
}
Snatch warmup
Back squat 5x45, 5x95, 5x135

MAIN

A. 10 min EMOM
{
5 Back Squat 165#
20s ring l-sit
}

B. 20 min cap:
{
b1. for time:
{
50 KBS 53#
10 strict HSPU
40 KBS 53#
8 strict HSPU

30 KBS 53#
6 strict HSPU

20 KBS 53#
4 strict HSPU

10 KBS 53#
20 strict HSPU

}

time: 10:30

In remaining time (9:30), work to a heavy snatch:

{

2x65, 2x75, 2x85, 2x95, 2x105 (power snatch on the 105)

}

}

2018-09-12 WOD

WARM
1000m row
std warmup
40 cal AirDyne
clean drills

MAIN

A. 10 min emom
{
odd: 30 sec L-Sit on Rings (I did w tucked knees, but on rings vs box)
even: Power Clean + Hang (Squat) Clean
}
cleans: 95,115,135,155,165

B. 12 min emom (Rx was 20 (5 rounds) but I had a hard stop, time-wise, so did 3 rounds)
{
min 1: 50 DU (did all unbroken)
min 2: 15 GHD Situps

min 3: 10 DB Snatch (Rx was 16. I did 5/side) 50#

min 4: 20 pushups

}

2018-06-08 WOD

WARM

std warmup

MAIN

A. Front Squat: 1x6 @60%, 1x6@65%, 1x5@70%, 1x3@75%

{

10x45

1x6@95, 1x6@115, 1x5@135, 1x3@155

}

B. June challenge 2 min amrap. Score is DL weight x reps

{

5 deadlift at 225 or 275 (I did 225)

5 burpees

}

finsihed 3 full rounds, then 3 DL's. So 18 DLx225 = 4050

C. 5 rounds, for time: 

{

20 sec L-sit (rings - though later rounds I dropped to 15s)

15 cal row

15 bench press 115# (did 3 rounds at that weight/reps, then 4th round 10 reps, 5th round dropped to 95#)

}

time: 13:30