2024-12-07 WoD

 //run while travelling - measured distance but pace was slow running with friends.

A. Run 10km

2024-12-06 WoD

  //run while travelling - measured distance but pace was slow running with friends.

A. Run 6km

2024-12-05 WoD

WARM

400m run
2 rounds
{
1 min row
6 DBSnatch 25#
2 inchworm
30s hang
5 pushup
}

MAIN

A. 4 rounds, not for time
{
12 DBBench 2x30#
10 skull crushers 1x30#
6 seated leg raise
7 kip swing to T2B
}

B. 20 min EMOM:
{
min 1: 30s ME DBSnatch 35# (Rx was 40#)
min 2: 30s ME T2B (Rx+. Rx was Knee-ups)
min 3: 30s ME Row for cals
min 4: Rest
}
R1: 10/12/8 = 30 reps
R2: 12/14/9 = 35 reps
R3: 12/13/8 = 33 reps
R4: 12/14/9 = 35 reps
R5: 13/14/10 = 37 reps
total: 170 reps

2024-12-04 WoD

WARM

400m run
2 rounds
{
10 banded good mornings
1 min Airdyne
10 banded OHPress
}

MAIN

A. 24 min EMOM4 (1 round every 4 min)
{
Down-n-back sled push, ascending (sled plus 45,60, 65, 80, 85, 100)
1 min ME strict HSPU. (I did, with abmat, 7,7,6,6,5,5)
30s slow march with front rack KB 2x35#
rest remainder of 4min
}

B. 200 DU for time, 4min cap
DNF. Got 165 reps

2024-12-03 WoD

WARM

400m run
2 rounds
{
1 min row
10 DB deep lunge (2x20#)
5 Goblet Squat 20#
10 kip swings
}

MAIN

A. BackSquat 5x5 at moderate-heavy
warm: 5x45, 5x95, 5x135
main: 1x5x165, 4x5x185

B. For time. 20 min cap
{
1000m row (sub for 5 block run)
50 BackSquat 135# (Rx was 95. I did in 2 sets - 27, 23 reps. 2 CJ's in there)
50 pullup
}
time: 17:50

2024-12-02 WoD

WARM

400m run
std warmup
clean drills

MAIN

A. 10 min EMOM
{
even: Ascending Power Cleans: 5x75, 5x95, 4x115, 3x135, 3x155
odd: Tempo RingDip 3s down, 1 sec up. 3/round
}

B. For time, 20 min cap
{
750m row
30 PowerClean 95#
20 RingDip (Rx+Option)
500m row
20 PowerClean 115#
15 RingDip (Rx+Option)
250m row
10 PowerClean 135#
10 RingDip (Rx+Option)
}
time: 18:50

2024-12-01 WoD

WARM
std warmup
500m row
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk
{
5x75, 4x95, 3x115, 3x135, 3x155, 2x165 (failed jerk on 1st attempt)
}

B. (Superset w A) 
6x2 HSPU (strict)
also did a couple HSHolds

C. (Superset w A) pullup/mu work - 6 rounds:
5 strict pullup
4 strict C2B pullup
3 strict "perfect pullup"
3 strict "perfect pullup" on rings
1 RingMU
1 RingMU