2022-02-07 WoD

 WARM
400m run
std warmup
clean drills

MAIN

A. Squat Clean cycle continues: prescribed:
warm: 5x40%, 5*50%, 3*60%
main: 5*75%, 3*80%, 1*90%
{
warm: 5x95%(40% of 195), 5*105 (53% of 195), 3*115 (61% of 195)
main: 5*135 (70% of 195), 3x155 (80% of 195), 1x 165 (85% of 195), 0x175(fail), 1x175( 90% of 195)
}

B. (Superset w A.) C2B pullup progression
Strict C2B pullups: 6,5,4,3,3

C. 9 min AMRAP
{
5*10*15*20*....   Medball clean 20#  
* = Rx+ 4 strict C2BChinup
}
got through set of 5+10+15+20+25+(then 20/30)
5*4 pullups + 95 medball cleans

2022-02-06 WoD

 A. 1/2 day of snowboarding

2022-02-05 WoD

WARM
std warmup
3 rounds
{
20 KB FR Lunge 26#
20 goblet squat 26#
5 ring rows
}

MAIN

A. Partner wod - 23 min AMRAP

75 situp (each, done at same time) buyin
{
80 Wallball 14# (Rx was 20#) - 2x20 each
40 ring rows - 2x10 each
1 block run together
80 Goblet walking lunge - 30# - 2x20 each
40 ring rows - 2x10 each
1 block run together
}

Got 1 full round (75 situp, 40-20-1-40-20-1) then halfway through second round (40-20-1) = 258 reps

2022-02-04 WoD

 WARM
400m run
1 min DU
std warmup

MAIN

A. Sumo Deadlift work to a heavy one-rep, progressing 5-3-1-1-1
warm: 5x95, 5x135
main: 5x185, 3x205, 1x225, 1x245, 1x265

B. (Superset w above) Pullup progressions
C2B Pullup 6,5,4,3,3

C. (Superset w above) HSHold
10s-ish for balance

D. 5 rounds, (I made it for time)
{
6 Sumo Deadlift 185#
5 wall-walk
}
800m (4 block) run cash out
time: 12 min-ish

2022-02-03 WoD

 WARM
400m run
std warmup

MAIN

A. Bench press 10-8-6-4-2-4-6-8-10 (ascending, descending weight)
{
10x85, 8x95, 6x105, 4x115, 2x125
4x115, 6x105, 8x95, 10x85
}

B. (Superset w above) 8 sets of 25 DU

C. 4 rounds, not for time
{
6 left KB FR Raised SplitSquat 36#
6 right KB FR Raised SplitSquat 36#
5 left KB FR lateral box stepup 24" 36#
5 right KB FR lateral box stepup 24" 36#
}

D. Tabata (alternating 4 rounds of each)
- DU
- Box Jump 30"

2022-02-02 WoD

 WARM
400m run
std warmup
clean drills

MAIN

A. work to a heavy version of clean complex
{
Clean high-pull
PowerClean
Hang PowerClean
}
95#, 95, 115, 135, 145, 155, 165(failed powerclean, but did HPC)

B. (superset w above) Pullup progression
C2B Pullup, 6, 5, 4, 3, 2

C. For time: 12, 10, 8 of
{
(2 block run)
Burpee Pullup
Power Clean (95, 115, 135#)
}
time: 14:15

2022-02-01 WoD

 WARM
400m run
std warmup
3 rounds
{
10 banded OH Press
5 shoulder swimmers
4 inchworms
40s Airdyne
}

MAIN

A. Strength work. 4 rounds
{
7 dual Seated DB OHPress 2x25#
6 hollow body pushups
}

B. 18min AMRAP
{
Min1: 3 Strict HSPU + 6 DB Pushpress 2*35# (mix of Rx and Rx+)
Min2: 12 cal Airdyne sprint
Min3: Rest
}