2024-06-30 WoD

A. Bike 11km. ~30min

B. Work to a heavy PowerClean+PushJerk
5x45, 5x75, 3x95, 3x115, 3x135, 2x155 (failed second jerk)

C. (Superset w B) 5 sets
{
1 HSHold
1 slow HSPU negative
1 kipping HSPU
}

D. Work to a heavy 3 rep back squat
5x45, 5x95, 5x135, 4x185, 3x205, 3x225, 1x245

2024-06-29 WoD

WARM
500m row
3x300m row as part of remainder of warmup
std warmup

MAIN

(was a partner workout, but I did it solo with no rest as I had to leave for an event)

A. 5 rounds, aiming for 2min each round 
{
8 pullup
8 burpee box jumps
125m row
}

2024-06-28 WoD

WARM
400m run
2 rounds
{
1 min row
spidermans
inchworms
3 PowerClean 45#
3 FrontSquat 45#
20s BarHang
}

MAIN

A. 4-5 rounds, not for time
{
1 PowerClean
2 Front Squat
10 lat pulldown (later rounds I did 3 strict pullups)
}
warm: 75# 
main: 95#, 115#, 135#, 155#, 165#

B. 15 min AMRAP
{
5 FrontSquat (1SquatClean+4FS) 135# (Rx was 155)
10 pullup (first kipping pullups in a while)
1 long block run
}
5 rounds + 15

2024-06-24 WoD

WARM
400m run
clamshells
glute bridges
KBS (light)

MAIN

A. 4 rounds, not for time
{
5 Russian KBS into 5 American KBS 44#
10 glute bridges w 44# KB
30s jump rope (SU, DU, CrossOvers, DU)
}

B. For time:
{
2 rounds of:
{
40 RKBS 35#
50 DU
3 block run
}
directly into:
2 rounds of:
{
20 AKBS 35#
50 DU
2 block run
}
}
time: 17:25

2024-06-23 WoD

 A. Bike 21.15km; 1:09:36; 18.23 km/h pace

2024-06-22 WoD

WARM
200m row
2 block run
std warmup

MAIN

All 3 amraps below were partner workout, you-go-I-go.

A. 10 min AMRAP. Run 1 block at 0 and 5 min
{
20 DB lunge 2x30# (10 each)
10 goblet squat 30# (5 each)
}
reps: 6+22

2 min rest

B. 10 min AMRAP. Run 1 block at 0 and 5 min
{
20 DB pushpress 2x30# (10 each)
10 DB thruster 2x30# (5 each)
}
reps: 6 rounds even

2 min rest

C. 10 min AMRAP. Run 1 block at 0 and 5 min
{
20 burpees (10 each)
10 DB snatch 30# (5 each)
}
reps: 5+22

2024-06-21 WoD

WARM
400m run
2x
{
1 min row
10 cossack squat
spidermans
inchworm
5 shoulder swimmer
5 PowerClean 45#
5 OHPress 45#
}

MAIN

A. work to a heavy of this complex:
{
HangPowerClean
PowerClean
PushJerk
}
75, 75, 95, 95, 115, 115, 135, 135, 155, 155

B. (Superset w above, every other set)
{
3 strict hanging leg raise
3 wallball
}

C. 14 min AMRAP. 4 block run buy-in, then 4, 8, 12, 4, 8, 12... of
{
Wallball 14# (Rx was 20#)
situp (Rx was T2B)
PowerClean 95# (Rx was 75, Rx+ was 95)
}
2 full rounds (72 reps) + 4-4-4 and then 8 wallball and 8 situp = 72+72+28 = 172