2022-10-08 WoD

WARM
std warmup
3x
{
250m row
several of below movements when partner rowing
}

MAIN

A. 4x 4min AMRAP. Each 4 min w partner, switching halfway

A1. 4min AMRAP
{
2 min row - 34cal, partner did 31)
2 min Abmat Situps ( 64 reps, partner did 56)
}
total score: 185

2min rest

A2. 4min AMRAP
{
2 min row - 34cal, partner did 26)
2 min OHDBLunge 35# ( 28 reps, partner did 36)
}
total score: 124

2min rest

A3. 4min AMRAP
{
2 min row - 34cal, partner did 23)
2 min DBSnatch 40# ( 24 reps, partner did 36)
}
total score: 117

2min rest

A4. 4min AMRAP
{
2 min row - 34cal, partner did 23)
2 min OneArmDevilsPress 40# ( 12 reps, partner did 26)
}
total score: 95

2022-10-07 WoD

WARM
400m run
1 block run
std warmup

MAIN

A. work to a heavy 3 rep deadlift
5x45, 8x95, 5x135, 4x185, 3x205, 3x225, 3x245

B. (Superset w A) 5x2 Strict HSPU with slow negative

C. For time
{
3 block run
21 deadlift 185# (Rx was 225)
21 HSPU (kipping)
2 block run
15 deadlift 185# (Rx was 225)
15 HSPU (kipping)
1 block run
9 deadlift 185# (Rx was 225)
9 HSPU (kipping)
}
time: 14:59

2022-10-06 WoD

WARM
400m run
2 min airdyne
std warmup

MAIN

A. Backsquat cycle: 12x2 back squat at 55-60%, 3s down tempo
warm: 5x45, 5x95, 5x135
main: 12x2 at tempo 155#

B. 3 rounds, not for time
{
30s KB front rack march 2x36#
8/side landmine row bb+15#
}

C. 3 rounds, 3min 30sec each
2 min ME sled push (sled+80#) (3 lengths/round)
1 min ME pushup (20/round)
30 max effort chinups (10/round)

2022-10-05 WoD

 WARM
400m run
2 min airdyne
std warmup
pushpress drills

MAIN

A. Work to a heavy 2-rep push press
5x45, 5x75, 4x95, 3x115, 2x135, 1x145 (failed second rep)

B. (superset w above) (Rx+ option) Weighted dips with downward 3sec tempo (3xxx)
bodyweight, 18#, 26#, 35#, 44#

C. 4 rounds, each for time, 2min b/t
{
8 cal Airdyne
25 pushups
5 Pushpress 95#
25 DU
}
2:50, 2:53, 3:00, 2:52

2022-10-03 WoD

 WARM
400m run
2 min AirDyne
std warmup
clean drills
pullup warmup

MAIN

A. Work to a heavy complex below
{
PowerClean
HangPowerClean
FrontSquat
}
75, 95, 115, 135, 155

B. (superset w above) 5 rounds
3 strict pullups at 3333 tempo

C. 4 rounds for time:
{
4 block run buy-in
{
9 PowerCleans 95#
10 FrontRack Lunge 95# (I interleaved last couple PC's)
11 pullup
}
4 block run cash-out
}
time: 15:36

2022-10-02 WoD

 WARM
800m run
500m row
clean drills
2x5 kip swings
2x3 C2B pullup

MAIN

A. Work to a heavy PowerClean + Push Jerk
5x45, 4x75, 3x95, 3x115, 3x135, 3x155, 2x165 (failed 2 attempts, made 2), 1x170 (failed 1 then made 1), 1x175(fail)

B. Superset w A
6 strict MU (1 per round)

C. 5 HSHold

D. 3x3 strict HSPU with slow negative

2022-10-01 WoD

 //Another saturday where I decided to do the partner workout single-handed

WARM
1 block run
std warmup
several of movements below

MAIN

A. 8min AMRAP
{
400m row buy-in, then rounds of:
5 Front Squat 115#
5 T2B
}
Score: 7 rounds even

2 min rest

B. 8min AMRAP
{
.35mile Airdyne buy-in, then rounds of:
5 Hang Power Clean 115#
5 pushup
}
Score: 8 rounds even

2 min rest

C. 8min AMRAP
{
1 block run buy-in, then rounds of:
12 KBS 53#
4 burpees
}
Score: 9 rounds even