WARM
400m row
std warmup
several of each of movements below
300m row
MAIN
A. 30min AMRAP. Was a partner wod but I did it solo, cut reps in half)
50 v-up buy-in, then
{
2 block run
20 DBFrontSquat 2x30# (Rx was 2x50#)
20 wallball 14# (Rx was 20#)
20 half-burpee (Rx was full burpee)
20 KBS 53#
200m row
}
3 full rounds + 1 block run at the end.
//Back in the gym after ~10 days of travel
WARM
2x
{
1 min Row
10 ring rows
2 spidermans
10 lunges
banded leg swings
5 deadlift 45#
2 strict pullups
}
MAIN
A. For time. 15-12-9
{
C2B Pullups
Deadlift 185# (Rx was 265)
}
time: 9:18
B. Work to a heavy Deadlift
4x205, 3x225, 2x245
1x265, 1x285, 1x305, 1x325
WARM
1 min Airdyne
stretching, etc
MAIN
A. 3x8 DBCurl 2x25#
B. 3x8 HammerCurl 2x25#
C. 3x8 ArnoldCurl 2x25#
D. 3x8 DBInclineBench 2x30#
E. 3x10 pushup
F. 3x8 DBLateralRaise 2x5#
G. 3x8 DBSnatch 30#, 40#, 50#
H. 3x8 SkullCrusher 55#
I. 3x5 AbRollout (scale)
WARM
400m run
1 min row
banded AYTs
clean drills
std warmup
MAIN
A. Build to a ~70% effort weight, then 5x3 PowerClean at that weight
warm: 5x45, 4x75, 3x95, 3x115
main: 5x3x135
B. 2 rounds for time, 3min rest b/t rounds
{
12 cal Airdyne (scaled)
6 C2B Pullup + 6 Pullup (Rx was 24 C2B)
15 cal row
12 pullup (Rx was 24)
15 cal row
}
6:30+3:00+6:25
15:55 total
