WARM
400m run
2 rounds
{
4 spidermans
1min row
10 scap pullups
5 KB front squat 2x26#
30 SU/20DU
}
MAIN
A. FrontSquat 5x5 at percentages shown below
2x5x65-70%, 2x5x75-80%, 1xMEx85%
warm: 5x45, 5x95,
main: 5x135, 5x155, 2x5x175, 1x3x185 (percentages of 215: 65, 72, 81, 86)
B. 13 min AMRAP
{
50 wallball 20#
30 DU
10 C2B pullup (Rx+ 10 RMU) - I did a mix: 2RMU+8C2B
}
2 rounds + 25 wallball
//new shoes spared my knees a bit, so first run longer than a few blocks for... months?
A. Run 7.55km, 44:05, 5:50 pace (a bit faster than that, as I stopped to talk to a friend, but still slower than my normal pace
WARM
500m row
std warmup
several of each of the movements below
MAIN
A. Partner WoD. 4 rounds for reps. Split each min as desired (we did 30s each).
{
Min 1: Wallball 20#
Min 2: BoxJumps 24#
Min 3: HangPowerClean 95# (Rx was 75#)
Min 4: BurpeeBarJump
}
After round 2 and round 4, 4 block run with partner
Time was 23:25 (8 min for 2 rounds, 3.5 min run, 30s rest, 8 min for 2 rounds, 3:25 run)
Reps: (WB, BJ, HPC, BoB)
Rd 1: (17+13=30) + (16+9=25) + (15+13=28) + (13+7=20) = 103
Rd 2: (16+13=29) + (15+9=24) + (16+15=31) + (11+6=18) = 102
Rd 1: (15+17=32) + (9+15=24) + (13+17=30) + (8+11=19) = 105
Rd 1: (13+15=30) + (10+13=23) + (16+15=31) + (7+7=14) = 96
total: 406 reps (mine, underlined, was 176)
WARM
400m run
std warmup
MAIN
A. 4 rounds of this complex
{
1 Pause (above knee) power clean
1 Front Squat
1 Power Clean
}
45# 75#, 95#, 115#
B. After that, singles of heavy squat cleans, increasing
2x135#, 1x155#, 2x165#(caught as a powerclean both times), 1x175#(failed)
C. Superset w A/B
5 rounds of 5 seated leg raise, or 2 chinup
D. 5 rounds for time
{
5 SquatClean 135#
8 strict chinup
1 long block run
}
17:30
WARM
200m run
1 min airdyne
std warmup
MAIN
A. Work to a 1RM benchpress
5x45, 5x75, 5x95,
4x115, 3x135,
2x155
1x165, 1x175, 1x185(fail)
B. (Superset w A) 4 rounds
{
rnds 1,2: 6 seated leg raise
rnds 3,5: 3 T2B
}
C. 12 min AMRAP
{
20 pushup
20 T2B
}
4 rounds + 6 pushup
WARM
400m run
std warmup
2x1min row
MAIN
A. 40 min AMRAP
{
4 block run
4 down-n-back sled push or sled pull (did 1 of each, pull w 90#, push w 45#)
4 block run
1000m row
4 block run
1.7M Airdyne
}
Finished 1 round ~23min. Then got run+sled+run+row+1block run in remaining time
WARM
400m run
std warmup
MAIN
A. 4 rounds, not for time
{
5-7 Strict press, building: 7x65, 6x75, 5x85, 2x95(failed other reps)
6/leg bulgarian split squat 2x35# KB
4-7 strict pullups (weighted): 7xBW, 6x20#, 5x25#, 4x30#
}
B. 14 min AMRAP
{
12 pullups
10 DBThruster 2x30#
8 bar-facing burpees
}
5 rounds + 12 pullup
