2019-04-09 WOD

WARM
std warmup
500m row
snatch drills

MAIN

A. 10 min EMOM
{
Power Snatch
Hang Snatch
}
3x45, 3x65, 2x75, 1x85, 1x95

B. 3 Rounds, each for time, sprinting, with rest b/t. start on 5 min mark
{
15 Push Press 75# (Rx was 95#)
10 burpee bar jump
}
55s, 53s, 51s

I added

C. 3 rounds, not for time
{
3 strict chinups
2 one arm chinups/side, assisted
2 Tuck Front Lever
}

2019-04-08 WOD

WARM
std warmup
5 rounds
{
20s squat hold
5 wallball 12#
}
back squat warmup

MAIN

A. 3x5 back squat @ 60-75%
warm: 5x45, 5x95, 5x135
main: 5x185, 5x185, 3x205 (70%, 75%)

B. 16 min AMRAP w partner
{
50 syncro Air Squats
50 HSPU divide as needed (I did 30 kipping)
50 T2B (I did 25 - 7-7-7-4)
50 DU each
400m run
}
1 full round + 50 air squats + 30 HSPU (I did 15)

I added:

C. 3 rounds, not for time
{
8/side DB Ext Rotation 10#
3 jefferson curl w 36# KB
1/side 15s banded rotation hold
1 strict MU
}

2019-04-06 WOD

Bring-a-friend day, so I brought Tom!

WARM
std warmup
2 min Airdyne
several of each of movements below

MAIN

A. 20 min emom
{
odd: 10 wallball 20#, 3 burpees
even: 20 DU, 10 KBS 36#
}

B. 5 rounds for time:
{
200m run
10 pullups
15 pushups
20 air squats
}
(for got time - 12 min maybe?)

2019-04-05 WOD

WARM
std warmup
400m row
snatch drills

MAIN

A. 10 min emom
{
Power Snatch
2 OHSquat
Snatch
}
3x45, 3x65, 4x75

B. For time (24 min cap, though went over. Scaled as needed)
{
90 DU
80 alternating lnuges
70 pushups
60 box stepups 20"
50 T2B (scaled to 40 reps)
40 Back squat 135# (scaled to 10 front squat at 135#)
30 HSPU (scaled to 15)
20 Power Clean 135# (scaled to 10 at 135#)
10 MU
1000m row
}
28:40

2019-04-03 WOD

WARM
std warmup
400m run
clean & thruster drills

MAIN

A. for time:
{
800m run buy-in (3:00)

1,2,3,4,5,4,3,2,1 of
{
Power Clean 95#
Thruster 95#
2 front rack lunge 95#
}

800m run cashout
}
(time at this point 15:50)

then 5rounds of cindy:
{
5 pullup
10 pushup
15 air squat
}
}
time: 20:40

I added:

B. MU Practice
4 strict singles

2019-04-02 WOD

WARM
600m run
std warmup
several of each of movements in chipper below

MAIN

A. For time
{
10 Deadlift 185# (was supposed to be 60-65% of ORM - which feels about right for where I'm at)
20 C2B pullups
30 box jumps 24"
40 KBS 53#
50 DU
40 KBS 53#

30 box jumps 24"

20 C2B pullups

10 Deadlift 185# (was supposed to be 60-65% of ORM - which feels about right for where I'm at)

}

Time: 13:20

wait 5 min

B. 1 mile run.

7:20 (slow!)

I added:

C. HSHold - 3 for ~10s for each

2019-04-01 WOD

WARM
2 min airdyne
std warmup
clean & jerk drills

MAIN

A. EMOM 10
{
Power Clean
2 Front Squat
Push Jerk
}
75, 85, 95, 105, 105, 115, 125, 135, 145, 155

B. 3 rounds, each a sprint, on the 5 min mark
{
3 Power Clean 135# touchngo (Rx was 5 reps
5 burpees over bar
12 cal Airdyne (Rx was 15)
}
52s, 53s, 53s

I added

C. MU practice
4 strict singles