2024-02-09 WoD

 A. full day of snowboarding

2024-02-07 WoD

WARM
400m run
std warmup
tabata russian twists
3x30s SU/DU/DU

MAIN

A. 5 rounds, each for cals, each taking 6 min
{
first 2 min:
{
12 T2B (did all but the last set UB)
50 DU
}
rest till 2:00

Next 2 min
{
row for cals (this is score for the round)
}

rest till 6:00

}
cals: 33,33,34,30,30

2024-02-06 WoD

WARM
400m run
std warmup
2 rnds
{
10 banded good mornings
10 banded rows
20s plank
2x10s side plank (l/r)
inchworm up to pike (elevated feet)
}
walk walk practice
deadlift drills

MAIN

A. Work to a heavy DL (slightly heavier than heaviest weight in C)
8x135, 5x185, 3x225, 2x255

B. (Superset w A) 4 x 5-10s HSHold, 1 HSPU

C. For time
{
21 Deadlift 135#
15 Strict HSPU (Rx was 21 push-press 2x50#DB)
15 Deadlift 185#
12 Strict HSPU (Rx was 21 push-press 2x50#DB)
9 Deadlift 225#
9 Strict HSPU (Rx was 21 push-press 2x50#DB)
}
time: 10:10

2024-02-05 WoD

WARM
400m run
3 rounds
{
1 min spidermans
3 inchworm
1 min row
}
KB SquatClean practice
KB Clean practice
KB Front Squat practice
2x10 ring rows

MAIN

A. 4 rounds, not for time
{
4 Ring Pullup
8 KBFrontSquat 2x35, 2x35, 2x44, 2x44
}

B. 12 min AMRAP
{
12 Burpee Pullup
12 KB SquatClean 1x35#
}
4 rounds + 9 burpee pullups

2024-02-04 WoD

 // don't have that many workouts left between now and shoulder surgery, so took the opportunity to go move the barbell around, even though I'm not at 100% capacity.

WARM
400m run
500m row
clean drills

MAIN

A. Work to a moderate PowerClean + Push Jerk CJ
5x45, 5x75, 3x115, 3x135, 3x155, 1x165

B. (superset w above) 1,2,3,4,5 strict HSPU 

2024-02-03 WoD

WARM
std warmup

MAIN

A. For time. 25 min cap. (was a partner wod but I split the reps in half and did it solo)
{
3 rounds
{
15 DB Snatch 35# (Rx was 50#)
15 T2B
}
time: 5:28

1 min rest

3 rounds
{
10 DB Thruster 2x35# (Rx was 2x50#)
60 DU
}
time: 13:20 (5:28+1min+6:52)

1 min rest

3 rounds
{
5 DB FrontSquat 2x35# (Rx was 2x50#)
5 burpees
}
time: 16:34 (13:20+1min+2:14) 
}

2024-02-01 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds for quality
{
8/side bulgarian split squat w 35# KB
8 Russian twist w 26# KB
10 ring rows a x231 tempo
}

B. Four rounds, each for time, 90s-2min rest b/t (I did closer to 90s)
{
500m row
12 wallball 20# (unbroken)
12 KBS 35# (unbroken - Rx was 53#)
12 abmat situps
}
3:37, 3:35, 3:35, 4:02