2021-08-17 WoD

 WARM

std warmup
400m run
3 min Airdyne
clean drills

MAIN

A. 3x3 OH Press
3x3 @ 95#

B. 3x3 PushPress
3x3 @ 115#

C. 3x3 PushJerk
3x3 @ 135#

D. 8 rounds, 1 every 90s
{
HighHang Clean
HangClean
Clean
}
3x95, 3x115, 2x135

E. 2x5/side banded rotation

2021-08-16 WoD

 WARM
std warmup
400m run
deadlift drills

MAIN

A. 3x6 Deadlift at 60%
warm: 5x95, 5x135
main: 6@185, 6@205, 6@225

B. 5 rounds for time
{
200m run
1 Clean into 5 Front Squat at 95# (Rx was 135)
10 pullup + 5 pushup (Rx was 5 BarMU)
}
time: 10:50

2021-08-15 WoD

 A. Run 5.5km; ~30 min; ~5:30 pace

2021-08-14 WoD

 WARM
2 min Airdyne
std warmup
several of each movement below

MAIN

A. "Barbara" - 5 rounds for time, with exactly 3 min rest b/t rounds:
{
20 pullup
20 pushup (Rx was 30 - I scaled as am still recovering)
40 situp
50 AirSquat
}
time: 39:30 (scaled)

2021-08-13 WoD

 WARM
std warmup
Clean drills

MAIN

A. Work to a heavy CJ
5x45, 5x95, 3x115, 3x135, 2x155

B. For reps:
{
AMRAP 2 min CJ 95# (Rx was 135)
16 reps

90 sec rest

AMRAP 90sec CJ 115# (Rx was 165)
8 reps

90 sec rest

AMRAP 1 min CJ 135# (Rx was 185)
6 reps

2021-08-11 WoD

 WARM
std warmup
3 rounds:
{
1 min Airdyne
5 inchworms
10 deadbugs
12 lunges
}
deadlift bracing/warmup

MAIN

A. 3x8 deadlift, slightly heavier than last week
warm: 5x45#, 5x135#
main: 1x8 @ 185#, 2x8 @ 205#

B. with partner, one rests/one works, 5 rounds each for time (which I forgot to write down, but was ~2:30/round
{
15 wallball 20#
10 cal Airdyne
5 PowerClean 135#
}

2021-08-10 WoD

 WARM
std warmup
5 min Airdyne
snatch drills

MAIN

A. EMOM 8
{
Power Snatch
2 OH Squat
Squat Snatch
}
2x45, 3x65, 3x75

B. 3 rounds for time

{
400m run
12 Power Snatch 65# (Rx was 95#)
6 OH Squat 65# (Rx was 95#)
}
14:30