2024-04-10 WoD

WARM
std warmup
deadlift drills

MAIN

A. 5 rounds for quality, with a few rounds for warmup
{
- 4 moderate-heavy deadlift:
warm: 5x95, 5x135, 5x185
main: 4x205, 4x205, 4x225, 4x245, 3x265
- 1 30s HSHold
}

B. for time, 14 min cap
{
1500m row buy-in 

21-15-9
{
deadlift 185#
burpees over bar (I did scaled plank-burpees)
}

cashout: 1min HSHold (I did 30s)

}
time: 14:30

2024-04-09 WoD

WARM
std warmup
SU/DU practice

MAIN

A. 4 RFQ - done as 12 min emom:
{
min 1: 8 DB strict press x 2
(8x15, 8x20, 7x25, 6x25)
min 2: 3 strict pullup
min 3: 20s SU (~50 each time)
}

B. 3 rounds, each is a 5 min AMRAP. Score is rope reps
{
25 cal row (Rx was 30)
20 SA DB S2A 30# (Rx was 50#)
5 strict pullup (Rx was 10)
Max effort DU/Xover/DU
}
reps: 165SU, 5XO, 95DU

2024-04-08 WoD

WARM
400m run
std warmup

MAIN

A. 4-5 rounds, not for time:
{
1-2 Hang Clean High Pull
1-2 Hang Power Clean
1-2 Front Squat

6 DB Benchpress 2x20#
}
(did 2 reps for first few sets, then 1 rep)
75, 95, 115, 135, 155

B. 15 min AMRAP
{
4 Hang Power Clean 95#
6 Front-rack lunge 95#
6 pushup (On box) 
Run 1 block at 0,5min, 10min
}
8 rounds + 2 hang power clean

2024-04-07 WoD

 A. Run 3.0km, 15:40, 5:12 pace

B. Work to a heavy PowerClean + PushJerk (not too heavy - still recovering)
3x45, 3x75, 3x95, 3x115, 3x135, 2x155(clean only)

C. (Superset w B) 5x1 HSHold with HSPU negative

D. DB curls
10/armx20#, 8/armx25#, 6/armx30#

E. 1x5 strict pullup

2024-04-06 WoD

WARM
std warmup
500m row
2x200m row
thruster drills

MAIN

//modified this due to shoulder recovery
A. For time, 24 min cap: 20-15-10-5-10-15-20 of
{
Thruster 75# (I did 1:4 Thrusters+FrontSquat: 4 thrusters + 16 front squat, etc)
scaled burpees (just to plank position - no pushup)
Row for cals
}
23:33

2024-04-05 WoD

WARM
std warmup

MAIN

A. 3x5 BackSquat, moderate heavy, build up to it
warm: 5x45, 5x95, 5x115, 5x135, 5x155
main: 5x185, 5x185, 5x205

B. 14 min AMRAP
{
20 goblet squat 26# (Rx was wallballs, can't do them yet)
7 banded pullups (Rx was C2B)
}
5 rounds even

2024-05-04 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
8 DB strict press (15, 20, 25, 25#)
15 banded bodyweight lunge (per leg)
8 barbell glute bridge (95, 95, 115, 135)
6 seated leg raise
}

B. 5 rounds for time
{
20 ab mat situps (Rx was 10 T2B)
10 double DB push press (2x25#)
20 RKBS 26#
}