2024-12-23 WoD

WARM
400m run
2x
{
1 min row
10 90-90's
10 ATY's w bands
4 spiderman
}

MAIN

A. 4 rounds, increasing weight
{
1 OHPress
1 FrontSquat
1 thruster
1 kip swing
1 pullup
1 C2B pullup
}
45, 75, 86, 95#

B. For time. 1,2,3...10 of
{
Thruster 95#
C2B pullups (after the round of 4, went to regular pullup)
bar facing burpees
}
time: 18:51

2024-12-22 WoD

 A. Row 1000m
4:30

B. Work to a moderate heavy CJ (PowerClean, PushJerk)
5x75, 4x95, 3x115, 3x135, 2x155, 2x165 (failed first rep, cleaned second rep but failed jerk)

C. (Superset w B). HS work
1 Strict HSPU
1 HSHold ~10s

D. (Superset w B). Pullup work. 6 rounds
3 strict pullup
3 strict C2B pullup
3 strict C2B ring pullup
1 MU
2 MU (consecutive)
1 MU
 

2024-12-21

WARM

3 rounds (~10min)
{
250m row
10 box stepup
5 wallball
2 inchworm
5 hang power clean 45#
}

MAIN

A. Partner workout. Partner A does movements below, partner B does same movements in different order. Each finishes all reps of movement before trading off. 3 rounds for time. ~2min between rounds
{
20 wallball 20#
20 box stepup 24"
20 HangPowerClean 75#
250m row
}
times: 6:07, 6:13, 6:07

2024-12-20 WoD

WARM

400m run
2 rounds
{
1 min row
10 banded good mornings
10 banded OHPress
2 inchworm
20s SU
}

MAIN

A. pre-game - 5 rounds, each on 3min mark
{
30s DU
5 deadlifts, ascending weight
1 strict HSPU
}
95, 115, 135, 165, 185

B. For time, 15 min cap
{
90 DU
21 Deadlift 185#
15 HSPU (Rx was 21 hs walk, Rx+ was HSPU)
60 DU
15 Deadlift 185#
10 HSPU
30 DU
9 Deadlift 185#
5 HSPU
}
time: 12:45

2024-12-19 WoD

WARM

std warmup
2min airdyne

MAIN

A. four rounds, one every 6 min, rest remainder of time
{
2 block run
7 DB SplitJerk (left)
7 T2B
7 DB SplitJerk (right)
7 T2B
}
weights: 35, 40, 45, 50#. Rx was 50# all rounds

B. several minutes foam rolling

2024-12-18 Travel Workout

 //quick one due to time

A. 100 reps of each, segment ad-hoc
{
Pushup
AirSquat
}

2024-12-16 WoD

WARM
25 jumping jacks
10 pushpress 45#
5 box jumps
5 wallball
10 KBS 53#
10 SDHP 45#
5 K2E
5 jumping pullups
30s jump rope

MAIN

A. "Filthy Fifty". For time, 35 min cap
{
50 box jump 24"
50 Jumping pullups
50 American KBS 53#
50 Walking Lunges
50 Knee2Elbow
50 PushPress 75#
50 SDHP 75#
50 wallball 20#
50 DU * was supposed to be last movement but swapped as I was running out of time)
50 burpees (got 25 done before time cap) 
}
Hit timecap at 475 reps