2023-07-31 WoD

WARM
400m run
2 rounds
{
1 min row
30s front rack stretch
10 banded good mornings
5 back bridge shoulder stretch
10s static ring hold
}

MAIN

A. 5 rounds, not for time
{
High Hang PowerClean
HangPowerClean
HangPowerClean (below knee)
3 RingDip
}
95, 115, 135, 135, 135#

B. 21-15-9 of
{
HangPowerClean 95#
HandReleasePushup
Airdyne (0.9, 0.7, 0.5 mile)
}
10:44

2023-07-30 WoD

 //Sunday run. partners bailed on me so got to go a little faster doing it solo.

A. Run 12.11km; 1:03:30; 5:15 pace. (prev best for same route: 1:05)
10k split time: 52:05
5k split time: 23:59

2023-07-29 WoD

WARM
std warmup
3x2min row
several of movements below

MAIN

A. 17 min AMRAP. Partner WoD - syncro except for row & pullups
{
3 Strict Pullups each - alternating, BarHang between while partner does theirs
7 DBPushpress 2x35# (Rx was 50#)
8 DBFrontSquat 2x35# (Rx was 50#)
* Every 3 rounds, split a 500m Row
}
9 full rounds (i.e 3 rows) + 3 pullups + 7 pushpress

B. 4 rounds
30 sec weighted plank hold 25#plate

2023-07-28 WoD

WARM
400m run
2 rounds
{
1 block run
10 shoulder swimmers
3 inchworms
20 flutter kicks
10 glute bridge
3 SDeadlift 45#
2 SDHP 45#
}

MAIN

A. 5 rounds, 1 every 2 min
{
warm: 5x95, 3x115, 3x135, 3x185
main: 3 Sumo Deadlift (185, 195, 205, 215, 225)
}

B. (Didn't want to do SDHP, so subbed movement, weight, and rep scheem :-p ). 3 rounds for time:
{
10 PowerClean 135#
2 block run
}
time: 10:04

2023-07-27 WoD

WARM
400m run
2 rounds
{
1 block run
3 box jumps
10 banded good mornings
5 shoulder swimmers
5 inchworms
5 slow benchpress 45#
}

MAIN

A. work to a 1RM benchpress
10x75, 10x85, 8x95, 6x105, 4x135, 2x155, 1x175, 1x185

B. (superset w A). 3 rounds
3 weighted box jump 2x15#DB, 20" box

C. 11min AMRAP
{
12 box jump over 24"
12 DB Inclined bench (on medball). 2x50# (Rx was 2x50#)
}
5 rounds + 4 box jump over

2023-07-26 WoD

WARM
400m run
2min Airdyne
std warmup

MAIN

A. 10 rounds for time
{
4 burpees
6 Goblet lunge 35# (Rx was 50#)
8 Alternating DBSnatch 25# (Rx was 50#)
}
time: 10:37

B. 4 rounds, not for time
{
6 ring bodysaw
20s side plank (left)
20s side plank (right)
}

2023-07-25 WoD

WARM
400m run
std warmup

3 rounds
30s row
20 SU
inchworms

MAIN

A. Strength. 4 rounds, not for time
{
10 banded lat pulldowns
30s row (high damper)
20s bar hang (mixing up grip)
}

B. 20min AMRAP (5 rounds)
{
Min 1: 5 strict chinups + 30 DU
Min 2: 20 abmat situps (feet anchored)
Min 3: 18 cal row
Min 4: rest
}