2022-10-15 WoD

// Last wod at the gym before week of travel.

WARM
2 block run
std warmup
several of movements below
snatch drills

MAIN

A. Activation/strength. 15 min EMOM
{
min 1/4/7/10/13: 2-3 Power Snatch, building: 3x75, 3x95, 2x105, 1x115 (failed second attempt)
min 2/5/8/11/14: 4 box jump 24"
min 3/6/9/12/15: 4 T2B
}

B. 19 min EMOM (was supposed to be partner wod but I modified to do single-handed)
{
13 wallball 20#
9 Box Jump Over 24"
7 T2B
12 wallball 20#
8j Box Jump Over 24"
7 T2B
3 block run
}
3 full rounds, plus set of 13/9/7

2022-10-14 WoD

WARM
2 block run
srd warmup
clean & jerk drills

MAIN

A. work to a heavy Power Clean + Push Jerk (or split jerk, but I did the former)
5x45, 5x95, 4x115, 3x135, 2x155, 1x165, 1x175

B. EMOM 10
{
3 Deadlift 135#
3 Hang Power Clean 135#
1* burpee bar jump
}
* Rx was every round, add 1 burpee. I went 1,2,3,4,5,5,4,3,2,1,

2022-10-13 WoD

 WARM
400m run
1 min Airdyne
std warmup

MAIN

A. 4 rounds, not for time
{
8 benchpress, elevator-style tempo, 95#
8 RingRows, elevator-style tempo
}

B. 4 rounds, not for time
{
10/leg banded kickback
10/direction banded side-step
8/side elevated goblet curtsey lunge
}

C. 3 rounds, not for time
{
20s/side side plank hold
10/side KB Side-bends
10/side pallof press
}

2022-10-12 WoD

 WARM
400m run
2x1min row
2x10 DB OHPress 20#
std warmup

MAIN

A. 5 rounds, not for time
{
20 DU
15 KBS 53#
}

B. 5 rounds for time
{
45 DU
25 KBS 35# (Rx was 53#)
15 DB Pushpress 2x30# (Rx was 2x50#)
}
Time: 11:50

C. Tabata MedballAbTwist w 20# medball
~10 back-n-forth per 20s

2022-10-11 WoD

WARM
1 block run
2x30sec row
std warmup

MAIN

A. Backsquat de-load: first 2 reps of each set, add a 1sec pause at bottom.
warm: 10x45, 5x95, 
main: 5x135 (1sec pause), 5x155 (1sec pause), 3x175 (1sec pause)

B. (makeup for missing tuesday last week): Work to a heavy 90-95%
2x195, 1x225, 1x245

C. 3 rounds, each for time
{
.35mile Airdyne
2 block run
}
~3min/round
 

2022-10-10 WoD

WARM
400m run
std warmup
2 min airdyne
several of movements below

MAIN

A. "Angie". Complete each movement before moving to next
{
100 Pullup (sets of 5, then 4's, 3's)
100 Pushup (sets of 5, then 4's, 3's)
100 situp (2 sets of 25, then sets of 10 or 15)
100 Air Squat (4 sets of 25, with a short break on the last set)
}
Time: 21:53 (-1:17  PR!)

2022-10-09 WoD

WARM
std warmup
clean drills

MAIN

A. ~3k run. not timed

B. Work to a heavy PowerClean + Push Jerk
5x95, 4x115, 3x135, 2x155, 1x165

C. (Superset w B) 4 rounds, not for time
{
~20s HSHold
3 ringpullup (2 rounds), 1 strictRingMU (2 rounds)
}

D. 10 rounds for time
{
3 CJ 135#
2 Strict HSPU
1 Strict RingMU
}
time: 17:45