2023-08-08 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. Snatch complex for 15 min
{
HighHang Snatch
HangSnatch (above knee)
HangSnatch (below knee)
}
45, 65, 65, 75, 75, 85, 95

B. (superset w A) 5x3 Wall-facing AirSquat

C. 3 rounds for time
{
30 wallball 20#
20 Hang Power Clean 95# (Rx was Hang Snatch 75#)
}
time: 10:30

2023-08-07 WoD

WARM
400m run
std warmup
3x20 SU
2x20 DU
deadlift drills

MAIN

A. Work to a heavy single Deadlift
95x5, 135x5, 185x5, 205x3, 225x3, 
255x2, 275x1, 295x1, 305x1Failed

B. (superset w above) 5x20 DU

C. 15 min AMRAP
{
500m row buy-in
then:
5 burpees
25 SU
5 burpees
25 DU (was supposed to X-overs)
5 burpees
25 DU
3 Deadlift 225#
}
3 full rounds + 5 burpee + 20SU

2023-08-06 WoD

 //sunday short run (hammy bugging me) and some light lifting.

A. Run 3km

B. Work to a heavy PowerClean + PushJerk
5x45, 5x75, 5x95, 4x115, 3x135, 2x155, 1x165, 1x175, 1x185failed

C. (superset w B) 7x1 HSHold

D. 3x5s false grip hang

E. 3x3 false grip ring row

F. 3x3 strict pullup

2023-08-04 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds, not for time
{
1 sled push down and back (w 45#)
6 alternating hanging single leg raise
7 KBS 53#
}

B. 15 min AMRAP
{
16 KBS 53#
11 wallball 20#
6 T2B
}
(I think I got 8 rounds even?)

2023-08-03 WoD

WARM
400m run
std warmup

MAIN

A. 20 min EMOM
{
min 1: 8 DB Bench 2x35#
min 2: 8 goblet stepup 36#
min 3: 10 gorilla row 35#
min 4: rest
}

B. BackSquat.
warm: 5x45, 5x95, 5x135
main: 5x185, 3x205, 1x225

2023-08-02 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. Work up to moderate deadlift
5x45, 5x95, 5x135, 5x185, 3x225

B. 10 rounds for time
{
8 Deadlift 185 (Rx was 10x225)
10 BoxJumpOver 24"
5 strict HSPU (Rx was 2 wallwalk, Rx+ was 6 HSPU)
}
* 5 block run buy-in and same for cash-out
20:49

2023-08-01 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
6 DB FrontSquat (2x25, 2x35, 2x35, 2x35, 2x40)
8/arm bent-over DBRow
}

B. 10 rounds for time
{
5 pullups
4 burpee bar jump
6 OneArmDBThruster 35# (Rx was 50#). Alternate arms each round
}
time: 9:59