2023-08-16 WoD

WARM
400m run
2 rounds
{
1 min row
1 min spidermans & bootstraps
10 scap pullups
5 kip swings
10mx4 monster walks
}

MAIN

A. 24min emom
{
min 1: wallball 20#
min 2: rest
min 3: pullups
min 4: rest
min 5: row for cals
min 6: rest
}
Round 1: 23 wallball, 17 pullup, 14 cal row
Round 2: 23 wallball, 17 pullup, 15 cal row
Round 3: 23 wallball, 18 pullup, 14 cal row
Round 4: 23 wallball, 18 pullup, 16 cal row

B. 1min/side couch stretch

2023-08-15 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. 15min AMRAP (5 rounds)
{
Min 1: 3 banded deadlift
Min 2: HSHold (~20s)
Min 3: 20 DU
}
Deadlift weights over 5 rounds: 3x155, 3x175, 5x185, 3x205, 3x225

B. 7 Rounds for time
{
30 DU
4 HSPU (Rx was 3 wallwalk, and R+ was 7 HSPU)
7 Deadlift 155# (Rx was 205)
}
Time: 11:11

2023-08-14 WoD

WARM
400m run
2 rounds
{
10 banded good mornings
10 banded OHPress
30s squat hold
30s mix-grip hang
10 box stepups
}

MAIN

A. Build to a heavy 3-5 rep Front Squat, cleaning from the floor
{
1 Squat Clean
N Front Squats
}
5x95, 5x115, 4x135, 3x155, 2x165, 1x170

B. (Superset w A) 5 rounds, not for time
{
2 chinups at tempo 3030
}

C. 13 min AMRAP
{
3 hang power clean 95# (Rx was 75#)
6 thruster 95# (Rx was 75#)
3 strict chinup
6 box jump 24"
}
8 rounds + 11 reps
}

2023-08-12 WoD

WARM
400m run
2 rounds
{
1 block run
3 inchworm
5 shoulder swimmers
5 good mornings
5 PowerClean 45#
5 FrontSquat 75#
10 DU
}

MAIN

A. 24 min AMRAP. Partner workout, each does a full round, then rests while other works
{
*Buy-in each round
7 PowerClean 95# (Rx was 75#)
5 FrontSquat 95# (Rx was 75#)
3 burpee bar jump
}
*Buy-in rotated:
- 1 block run
- 250m row
- 30 DU
Total: 7 full rounds each, plus 180m Row

2023-08-11 WoD

WARM
400m run
std warmup
2 rounds
{
1 block run
10 banded good mornings
3 inchworm
5 shoulder swimmers
}

MAIN

A. EMOM 10 (5 rounds, every 2min mark)
3 PowerClean + PushJerk

warm: 45x3, 75x3, 95x3
main: 115x3, 135x3, 155x3, 165x2, 170x1

B. (superset w A) 4x3 hanging knee raise

C. 3 rounds for time
{
1 PowerClean 135#
3 PushJerk 135#
10 T2B
1 PowerClean 135#
3 PushJerk 135#
10 T2B
2 block run
}
time: 10:49 (Rx for above was 155#)

2023-08-10 WoD

WARM
400m run
std warmup

MAIN

A. PinFrontSquat 9x2, at 40-70% ORM
warm: 2x45, 2x95
main: 3x2x115, 3x2x135, 2x2x155, 1x2x175

B. 3 rounds, each for time, rest ~2min b/t
{
250m Row
8 DBPowerClean 2x35# (Rx was 2x50#)
8 DBFrontRackLunge 2x35# (Rx was 50's)
8 pushup
}
1:44, 1:48, 1:54

2023-08-09 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
1 HSHold w shoulder taps
20 s HollowHold
10 DBPullover 35#
3 DBJumpSquat 2x25#
}

B. 20min EMOM:
{
min 1: 10' HSWalk(on wall)
min 2: 12 RingRow
min 3: 10 box jump 24"
min 4: 2 situps (feet anchored)
}