2024-04-30 WoD

WARM

400m run
std warmup
deadlift drills
2 min row
DU practice

MAIN

A. Work to a heavy 3 rep deadlift.
3x95, 3x135, 3x185, 3x225, 3x245, 3x265, 1x285

B. (superset w A) 6x20 SU/DU

C. 3 rounds for time
{
10 Deadlift 185# (Rx was 205)
50 SU + 50 DU (Rx was 100 DU)
}
time: 8:23

2024-04-29 WoD

WARM
400m run
2 min row
std warmup
several of each movement below

MAIN

A. "Cindy" 20 min AMRAP. Scaled due to shoulder recovery
{
5 pullups (I did banded)
10 pushups (I did shoulder-taps)
15 air squats
}
17 rounds + 5 pullups

2024-04-28 WoD

 A. Bike 27km bike ride; 1:32:00; 17.6 km/hr pace

2024-04-27 WoD

WARM
400m run
std warmup

MAIN

A. Work to a heavy deadlift
8x95, 6x135, 4x185, 2x215, 2x235, 2x255, 1x275, 1x295, 1x305
 
B. Partner workout - you go/I go; run together
{
10 goblet squat 35# (subbed for wallballs)
8 box jump over
6 DB OHPress 2x20# (subbed for pushups)
1 deadlift 225#
2 block run together, then partner does above 10,8,6,1
}
8 rounds total

2024-04-26 WoD

WARM
400m run
std warmup
2x1min row

MAIN

A. 4 rounds, not for time
{
2 PowerClean 75, 95, 115, 135#
4 chinups
}

B. 14 min AMRAP.
{
4 PowerClean 95#
3 chinup (subbed for burpees)
16 box stepup 20" (Rx was 24")
* 400m row at 5:00 and 9:00
}
6 rounds total (3,1,2)

C. 40 banded bicep curl

2024-04-23 WoD

WARM
400m run
std warmup

MAIN

A. Back squat - light-moderate-heavy in rep scheme below.
warm: 5x45, 5x95, 5x135
main: 3x3@165, 2x2x205, 245x1

B. (Superset w A)
10 ring row x 2, 2 pullups x 2

C. 14 min AMRAP
{
5 strict pullups (Rx was 7, so I scaled down)
1 block run
7 back squat 135# (Rx was 115, Rx+ was 155)
}
4 rounds +  5 pullups + 1 run, came in at 14:20

2024-04-22 WoD

WARM
std warmup
2x1min row
several of each movement below

MAIN

A. 3x5 strict press
5x65, 5x75, 3x75

B. "Fight Gone Bad" - modified due to shoulder recovery. 3 rounds for reps
{
min 1: Goblet Squat 25# (Rx was wallball 20#)
min 2: Sumo Deadlift 75# (Rx was SDHP)
min 3: box jump 20" (Rx was 24")
min 4: push press 75#
min 5: Row for cals
min 6: rest
}
Round 1: 25, 20, 15, 10, 15 = 85
Round 2: 25, 21, 15, 10, 15 = 86
Round 3: 25, 22, 16, 10, 17 = 90
total: 261 (my PR is 247, but that's not scaled like today was)