2023-10-07 WoD

WARM
2 block run
std warmup

MAIN

A. partner workout. Runs together, but remainder 1 partner does a full round, then switch
{
2 block run

6 rounds (3 each)
{
8 PushPress 95# (Rx+)
8 burpee bar jump
}

1 block medball run

6 rounds (3 each)
{
8 FrontRackLunge 115# (Rx+)
8 burpee bar jump
}

1 block farmer carry 53# KB

6 rounds (3 each)
{
8 PowerClean 135# (Rx+)
8 burpee bar jump
}
}
time: I forgot to write it down! 23min I think?

2023-10-06 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
1 assisted HSwalk (pike on box)
3 strict chinups
10 KB Clean Squat (Muscle Clean, followed by GobletSquat) 26#
}

B. 4 rounds for time:
4 block run buy-in
{
5 strict HSPU
7 strict chinup
10 KB clean squat 35#
}
4 block run cashout

Time: 17:00

2023-10-05 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. 4 rounds, not for time
{
3 PowerClean + PushJerk (subbed for hang power snatch)
1 min row
}
75, 95, 115, 135

B. (modded from light snatches and 2x row)
{
Grace: 30 PowerClean+PushJerk 135# - 7:43
Row 400m (~2min)
Grace: 30 PowerClean+PushJerk 135# - ~9 min (coach stopped clock)
}
time: ~19min

2023-10-04 WoD

WARM
400m run
2 rounds
{
3 inchworms, 2-3 pushups w each
2 archer stretch
10 lunges
5 seated box jump
}

MAIN

A. 4 rounds, not for time
{
10 BackRack lunge #
10 DB Incline Bench Press
20s bar hang with 3 windshield wiper/side
}
75, 95, 115, 135

B. 3min AMRAP x 3 rounds, 1 min rest b/t
{
7 Box Jump over 20" (Rx was 24")
7 T2B
7 pushups
}
3 rounds + 4 reps
3 rounds - 4 reps
2 rounds + 14
total: 8 rounds + 14

2023-10-03 WoD

WARM
400m run
std warmup
SU/DU drills
Deadlift drills

MAIN

A. work to a heavy 5 rep DL over 4-5 sets
5x95, 5x135, 5x185, 4x225, 3x245

B. (superset w A). 5x20 DU practice between rounds of A.

C. 12 min AMRAP
{
100 DU
21 Deadlift 185# (Rx was 225#
75 DU
15 Deadlift 185#
50 DU
9 Deadlift 185#

In remaining time:
max reps Burpee bar jump
every 10 burpees, do 1 deadlift
score is burpee reps
}
Score 32 (3x10, +2)

2023-10-02 WoD

WARM
400m run
2 min row
std warmup
thruster drills

MAIN

A. Strength. 4 rounds, not for time
{
4-5 thrusters, increasing weight each round
10s Static pullup hold (chin over bar)
}
5x75, 5x95, 4x115, 2x135

B. 5 rounds for time (I scaled *everything* as I'm still recovering from covid lung :-/ )
{
10 Thruster 75# (Rx was 12x95)
10 Pullup (4 C2B, 6 regular. Rx was 12 C2B)
1 block run (Rx was 2 block run)
}
time: 17min

C. 100 banded curls (45, 35, 20)

2023-10-01 WoD

WARM
500m row
stretching
clean drills

MAIN

A. Work to a heavy Deadlift
10x95, 8x135, 6x185, 4x225, 3x245, 2x265, 1x285, 1x305

B. (superset w A). 6x1 HSHold
~5-10s each

C. Work to a heavy PowerClean + PushJerk
3x95, 3x115, 3x135, 3x155

D. 5,4,3,2,1 
strict Chinup