2024-07-07 WoD

 A. Bike 21.14 km; 1:05:00; 19.3km/hr

2024-07-06 WoD

WARM

2x
{
1 block run
2 inchworm
4 spiderman
10 banded good mornings
10 ring row
10s bar hang
}

MAIN

A. work to a heavy 3-5 rep deadlift
5x95, 5x135, 5x185, 4x205, 3x225

B. (superset w A). 5 rounds, not for time
{
3 box jump 24"
3 pullup
}

C. 22 min amrap. 2 block run buy-in.
{
5 deadlift 225#
20 wallball 20#
15 pullup
10 box jump 24"
1 long block run
}
3 rounds + 50 reps (everything but the last run)

2024-07-05 WoD

WARM
std warmup
barbell drills
500m row

MAIN

A1. strict press 3x5:
warm: 5x45, 5x65
main: 3x5x75

A2. barbell row 3x8: 
warm: 5x45, 5x65
main: 3x5x75

B1. PushPress 3x5
warm: 3x75
main: 3x5x95

B2. KBS 3x8
3x8 x 53#

C. 3 rounds, each for time, 1:30-2:00 b/t rounds
{
250m row
10 shoulder to overhead (push Jerk) 95# (Rx was 135)
20 KBS 35#
}
times: 1:57, 2:04, 2:13

2024-07-04 WoD

WARM
2 block run
std warmup
2 block run

MAIN

A. "Loredo": 6 rounds for time of:
{
24 Air Squats
24 pushups (I did 8 pushups + 16 DBPushPress 2x25#)
24 walking lunges
2 block run
} 
time: 27:28

2024-07-03 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 6 rounds, not for time
{
1 SquatClean + 2 FrontSquat - increase weight each round
20s Jump Rope Practice
5 seated leg raise
10 banded lat pulldowns
}
95#, 95#, 115#, 135#, 155#, 165#

B. 15 min AMRAP
{
5 SquatClean 115#
7 Hanging Knee Raise
11 DU*
}
*Add 11 each round (11,22,33,44,55,66,77)
Score: 7 rounds+2 reps

2024-07-02 WoD

WARM
400m run
1 min row x2
std warmup

MAIN

A. for time. Complete each movement in it's entirety before moving to next. Do in any order (I did in order shown below)
{
1 mile run (~7:30)
35 pullups
2000m row (9min)
35 burpee box jump 24"
}
time: 27:28 Rx

B. 2x HSHold

2024-07-01 WoD

WARM

400m run
2 rounds
{
1 min Airdyne
20 barbell goodmornings
5/side seated dumbell press 20#
inchworms
Spidermans
}

MAIN

A. 3 rounds, not for time
{
5 rep Deadlift with 3-sec lowering
7/side OneArm DB Strict Press 30#
20s HSHold
}

B. 5 rounds for time, 24min cap
{
25 Deadlift 165# (Rx was 210#). reps drop by 5 each round (25, 20, 15, 10, 5)
5/side DBPushpress 30#
2 block run
}
time: 18:00