2024-08-31 WoD

 A. 1hr kayaking

2024-08-30 WoD

 WARM
std warmup

MAIN

A. Backsquat 5x5
warm: 5x45, 5x95, 5x135
main: 5x155, 5x165, 5x185, 5x195, 5x205

B. 4 rounds, each for time.
{
11 thruster 75#
11 pullup
2 block run (rounds 1,3), or 400m row (rounds 2,4)
}
times: 2:58, 3:00, 3:15, 3:18

2024-08-29 WoD

WARM
400m run
std warmup
Clean warmup: 3x45, 4x75, 3x95, 3x115, 3x135

MAIN

A. 28 min EMOM
{
min 1: 7 burpee bar jump
min 2: 3 PowerClean 155#
min 3: 20s Airdyne for cals
min 4: rest
}
Score is total cals:
5,6,6,6,6,7,7 = 43

2024-08-28 WoD

WARM
400m run
std warmup

MAIN

A. 16 min EMOM
{
min 1: 8 slide pushups (one hand up, one hand in pushup)
min 2: 10 ring rows
min 3: 8 Ring Y-raise
min 4: 40 SU
}

B. 16 min AMRAP
{
3 strict HSPU (rx was 2 wall walk, rx+ 4 HSPU)
10 strict chinups
50 DU
}
6 rounds even

C. Not for time, each movement for all reps
{
70 Banded bicep curls
70 Banded tricep extensions
70 Banded OHPress
}

2024-08-27 WoD

WARM
400m run
2 rnds
{
1 min row
2 inchworm
10 banded lat pulldown
10 KBS 35#
10 DB RDL 2x25#
}

MAIN

A. 15 min EMOM
{
min 1: 10 KBS 53#
min 2: 8 Gorilla row 35# kb
min 3: 20s hollow hold
}

B. For time. Divide up any way
{
90 KBS 35# (Rx was 53#)
50 T2B (that was Rx+. Rx was 70 knee-up)
50 cal row
}
time: 12:10 (broke it into 3-4 sets of each, rotating)

2024-08-26 WoD

Had to leave early, so only did part A, skipped part B (an amrap of box jumps, pushups, front squats)

WARM 
400m run
std warmup

MAIN

A. 20 min EMOM, on the 4 minute mark (5 sets)
{
A1. Benchpress, going up in weight, down in reps:
10x75, 8x95, 6x115, 4x135, 2x155

A2. DBFrontRackLunge (2xDB)
20x25#, 16x30#, 12x35#, 8x40#, 4x45#
}

2024-08-25 WoD

 A. Bike 21.46km; 1:14:30; 17.28km/hr pace