2024-08-19 WoD

WARM
400m run
std warmup
2 rounds
{
20s DB Snatch (10/rnd)
20s Pushup (10)
20s DU (20)
20s Row (~100m)
}

MAIN

A. 5 rounds, EMOM style. 
{
Min 1: DBSnatch 35# (Rx was 50#)
Min 2: Pushup
Min 3: DU
Min 4: Row for cals
Min 5: Rest 
}
Round 1: 20, 15, 40, 12 = 87
Round 2: 20, 15, 40, 13 = 88
Round 3: 20, 15, 45, 14 = 94
Round 4: 20, 16, 45, 15 = 96
Round 4: 21, 16, 47, 16 = 100
Total = 465 reps

2024-08-18 WoD

 A. Bike 10.5km; 33:08; 19:03 km/h pace

2024-08-17 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 8 min emom (2x through the following)
{
min 1: 1 min row
min 2: 5 PowerClean 95#
min 3: 5 FrontSquat 95#
min 4: 5 PushPress 95#
}

B. 3 rounds
{
10 PowerClean 95#
10 FrontSquat 95#
10 PushPress 95#
row/bike ~= time that above 30 reps took, for cals
}
cals: 13,13,11

I added:

C. 3x HSHold

2024-08-16 WoD

WARM
2x
{
2 block run
5 thruster 45#
4 spidermans
2 inchworm
banded squats & leg swings
}

MAIN

A. 5 rounds, not for time
{
50' sled push (sled plus 45/55/65/75/85#)
Thrusters 5x75, 5x95, 4x115, 3x135, 2x145
}

B. For time
{
30 thruster 45#
30 ring rows
20 thruster 75#
20 burpee jumping pullups
10 thruster 95#
10 pullups
}

2024-08-15 WoD

WARM
400m run
std warmup

MAIN

Running clock through A/B/C

A. 5 min AMRAP
{
500m row
15 BoxJump 24"
max T2B in remaining time
}
T2B: 20

B. 5 min AMRAP
{
2 block run
15 T2B
max BoxJump in remaining time
}
BJumps: 25

C. Repeat of A. 20 reps

D. Repeat of B. 25 reps

2024-08-14 WoD

WARM
400m run
Std warmup
KB RDLs (2x10 35#)

MAIN

A. 6 rounds, each on the 2min mark
{
5 banded sumo deadlift
}
warm: 5x75#, 5x95#
main: 5x135, 5x165, 5x185, 5x205, 4x225, 4x235

B. 3 rounds for time
{
20 Deadlift 165# (Rx was 185)
20 burpee bar jump
4 strict HSPU (Rx was 3 wall walks, Rx+ was 7 HSPU)
}
time: 11:35 

2024-08-12 Travel Workout

 A. Run 5.04km; 27:38 time; 5:29 pace