2021-01-05 WoD

 (upper body strength, light day)

WARM

5 min row

1100m

MAIN

A. 5 rounds, not for time
{
1 HSHold
2 Chinup
3 TuckFrontLeverRaise
}

B. 5 rounds, not for time
{
3 Strict HSPU
3 Weighted Pullup #25
}

2020-12-30 WoD

 WARM

5 min row (1100m)

MAIN

A. 3 rounds, not for time
{
1 30 second hang
1 HSHold
5 OH Press 45#
5 Front Squat 45#
}

B. 3 rounds, not for time
{
1 clean + 3 front squat
3 TuckFrontLeverRaise
1 slow ring chinup (~10s)
}

2020-12-26 WoD

 A. Row 10min for distance

2450m

B. 4 rounds, not for time
{
1 HSHold
2 Pistol
3 TuckFrontLeverRaise
4 One Arm Chinup (assisted)
5 OH Press (45, 45, 65, 65)
}

2020-02-24 WOD

WARM
std warmup
warmup several of movements below

MAIN

A. 2-2-2 x 3 Push Press, 80-90%
1x5 @ 95
2-2-2 @ 115, 125, 135

B. 3 parts, all for time:
{

B1. 800m run

immediatly into

B2. 5 rounds of
{
5 strict pullups
10 CGPushup
10m OHDBLunge (2 dumbells, I did 2x25#. Rx was 40#)
}
time (B1,2): 11:30

5 min rest

B3. 5 rounds of
{
10 cal Airdyne
10 burpees
}
}
time: 22:45 (6:15 for B3 part)

I added

C. 3 rounds, not for time
{
10s HSHold
3 Tuck Front Lever Raise
}

2019-12-06 WOD

WARM
std warmup
750m row
snatch drills

MAIN

A. 10 min emom
{
Power Snatch
Hang Snatch
OHSquat
}
2x45, 2x65, 2x75, 2x85, 2x95

B. For time, 12 min cap. 1,2,3....10 of
{
OH Squat 75# (Rx was 115#)
C2B pullup
}
time: 11:30

I added

C: 2 rounds, not for time
{
3 Tuck Front Lever Raise
2 Tuck Back Lever
1 Tuck Front Lever
}

2019-11-13 WOD

WARM
std warmup

MAIN

A. 3x3 OH Press, 85% (though I went a bit lighter than last week)
warm: 5x45, 5x75
main: 3x95, 3x100, 3x105 (push pressed 2 of these reps)

B. 20 min sprint sets, 5 sets, 1 every 4 min.
{
5 Hang Power Clean 95# (Rx was 115#)
5 Box Jumps 24"
12 Cal Airdyne (Rx was 20#)
}
~50s-60s per round

I added

C. 3 rounds, not for time
{
1 HSHold 20s
4 tuck front lever raise
}

2019-11-05 WOD

WARM
std warmup

MAIN

A. Back Squat 3x3 @ 80%
warm: 10x45, 5x95, 5x135
main: 3x185, 3x205, 3x225 (70%, 75%, 80%)

B. 12 min EMOM
{
even: 5 box jump 34"(!)
odd: 5 OH Squat 65#
}

I added:

C. 3 rounds, not for time
{
1 HSHold
1x3 tuck front lever raise
}

2019-10-17 WOD

Active recovery day

WARM
std warmup

MAIN

A. 500m row
2 min-ish

B. Work to a moderate CJ (Power Clean, Push Jerk (still nursing recovering back)
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165 (failed jerk)

C. (Superset w above) HSHold practice
6x ~5s

D. 5,4,3,2,1 Tuck Front Lever Raise

E. (Superset w above)
2 MU
2 Strict MU