2021-08-02 WoD

 WARM
3 min AirDyne
snatch drills
std warmup

MAIN

A. activation - 3 rounds, not for time
{
3 snatch w 45# bar
2 HS Hold
3 Pullups (scaled, was MU progressions)
}

B. 20 min EMOM
{
Odd: 8 cal Airdyne (Rx was 15 cal row)
Even: 2 squat snatch (6 rounds at 65#, 3 rounds at 75#)
}

2021-08-01 WoD

 Sunday Run

A. Run 5.57km; 29:12; 5:15 pace

2021-07-31 WoD

 WARM

std warmup
clean drills

MAIN

A. Work to a heavy Squat Clean in 8 min
5x45, 3x75, 3x95, 3x115, 2x135, 1x155, 1x165

B. For time: (scaled weights - Rx was WAY heavier)
{
800m run
10 Squat cleans @ 75
600m run
7 Squat cleans @ 95
400m run
5 Squat cleans @ 115
200m run
3 Squat cleans @ 135
}
time: 15:40

2021-07-30 WoD

 WARM

std warmup
clean drills

MAIN

A. EMOM 8
{
Power Clean
2 Front Squat
Squat Clean
}
3x95, 5x115

B. 5 rounds for time
{
200m run
10 DB OH Tricep Ext (sub for 12 DB bench)
6 Chinup (Rx was 12)
10 OH Plate Lunge 35# (Rx was 12x45)
}
time: 15:30

2021-07-28 WoD

 WARM
std warmup

MAIN

A. 3x5 Back Squat at 42x1 tempo - slightly heavier than last week
warm: 5x25, 5x95
main: 3x5 @ 135#

B. 1x20 back squat ahap
1x20 @ 135#

C. 3 rounds for time
{
10 pullups (Rx was 12)
6 no pushup burpee (Rx was burpee over box, but all boxes were used, plus shoulder injury)
}
3 min and change

D. (I subbed this for another amrap, as I had to leave)
1x30 KBS 44#

2021-07-27 WoD

 WARM
std warmup
40 wallball passes
Snatch warmup

MAIN

A. EMOM 8 (subbed all the snatches for cleans)
{
Power Clean 75#
2 Front Squat 75#
Squat Clean 75#
}

B. One round every 4min mark; 5 rounds total
{
12 Wallball 12# (Rx was 15 @ 20#)
3 strict HSPU (Rx was 10)
12 cal Airdyne (Rx was 20)
}

2021-07-26 WoD

 WARM

500m Row
std warmup

MAIN

A. Activation - 3 rounds, not for time
{
3 strict pullups
30 DU
3 tall box jump 24"
}

B. 3x5 OH DB Tricep pulldown 42x1 tempo
3x5 @ 60#

C. 1x10 OH DB Tricep pulldown
1x10 @ 65#

D. Annie: 50-40-30-20-10 of
{
DU
situps
}
time: 7:37