2020-10-07 WoD

 WARM

stretching

clean drills

10 back squat 45#

MAIN

A. 5 rounds, not for time

{

1 Clean 95#

1 Squat Clean Thruster 95#

10 Back Squat 95#

8 DB Curl 45#

6 T2B

4 Tuck Back Lever Pullup

}

B. 5 rounds, not for time

{

1 Squat Clean Thruster 95#

5 Front Squat 95#

4 DB Curl 45#

3 T2B

2 Tuck Back Lever Pullup

}

2016-10-18 WOD

WARM
std warmup
3x
{
10 deadlift band pulls
10 v-ups
}

MAIN

A. 3x8 deadlift, add 10-20# from last week
{
warm: 10x95, 9x135, 8x185, 8x225
main: 8x245, 6x275, 4x275
}
(275 was too big a jump - should have done 255 or 265)

B. 1x12 deadlift AHAP
1x12 @ 225#

C. 3 rounds for time
{
15 Russian KBS 70/53 (I did 53#)
10 HSPU
}
4:54

D. 200 DU for time
time: ~4min

I added:

E. 4x5 Tuck Back Lever pullups