2024-04-14 WoD

 A. Bike ride 25km

2024-04-13 WoD

WARM
std warmup

MAIN

(I cut this short as I had to get home for an apt)

A. 10 min amrap
{
2 block run
10 hang powerclean 95#
20 KBS 35# (IIRC?)
}

2024-04-12 WoD

WARM
std warmup

MAIN

A. BackSquat 7-5-3-3-3 increasing weight:
warm: 10x95, 8x135
main: 7x165, 5x185, 3x205, 2x225, 3x245

B. (Superset w A) 10 DB lat pullover
20#, 25, 30, 35, 35

C. 6 rounds for time
{
5 pullup
15 goblet squat 35#
25 KBS 35#
}
didn't write time down!

2024-04-11 WoD

WARM
std warmup

MAIN

A. 25min amrap
{
1 block farmer carry 2x35#
1 sled push down-n-back w 45#
15 box jump 20"
15 ab mat situps (add 10 each round)
}
4 rounds + 1 extra sled push: 15-25-35-45 situps

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