2024-09-26 WoD

WARM
400m run
2x 1 min row
std warmup

MAIN

A. 5 rounds, not for time
{
3 benchpress, increasing weight
20' SealSliderWalk
}
5x75, 4x95, 3x115, 3x135, 3x155

B. for time (Like Annie, but with added element)
{
50 DU
50 Situps
5 Strict Ring Dip
40 DU
40 Situps
5 Strict Ring Dip
30 DU
30 Situps
5 Strict Ring Dip
20 DU
20 Situps
5 Strict Ring Dip
10 DU
10 Situps
5 Strict Ring Dip
}
9:25 (Ring dip was Rx - Rx was 25/20...5 pushups)

2022-07-19 WoD

 WARM
std warmup

MAIN

A. 4 rounds, not for time
{
8 tempo goblet squat 31x1 36#
20s HSHold
}

B. EMOM x 16
{
min1: 10 cal airdyne
min2: 50ft seal slider walk
min3: 15 2xKB Front squat 2x26#
min4: rest
}