2022-04-30 WoD

WARM
2 block run
std warmup

MAIN

A. Build to a heavy clean + 3 rep front squat
5x95, 5x115, 3x135, 2x155, 1x165

B. Activation (Superset w above)
{
5 KBS 53#
3 BoxJump 24"
}

C. 22min AMRAP w partner. one partner does full round, then other does full round, etc
{
20 KBS 53#
12 FrontSquat 95#
12 BoxJump 24"
}
if you break, partner does 6 burpees
at 0:00 and 10:00, 2 block jog.

Score: Got through 4 full rounds each, though went 15 sec over to finish out box jumps.

2022-04-29 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. Work to a heavy complex of
{
1 Power Clean
2 push jerks (*as it got heavier, I just did 1 jerk)
}
2x95, 2x115, 2x135*, 2x155*

B. (superset w above) 10 banded lat pulldowns or 2 pullups

C. 10 rounds for time
{
3 Clean & Jerk 135# (Rx was 115)
5 strict pullup
7 bar facing burpees
}
~22min (coach accidentally switched off the clock when I was in round 8!)

2022-04-28 WoD

 WARM
400m run
std warmup

MAIN

A. 9x2 banded deadlift at 40% of ORM
9x2 @ 135# (40% of this week's 305 ORM = 125. 40% of my 375 PR = 150. Split it)

B. 4 rounds, not for time
{
20s sorensen hold
1 25' sled push 140#
}

C. 1x100 banded good mornings

D. Farmer Carry heavy 3x50' length (I added some) w 2x70# KB
{
6x25' unbroken, 20s rest
4x25' unbroken, 20s rest
2x25' unbroken, 20s rest
}

2022-04-27 WoD

 WARM
400m run
2 min Airdyne
std warmup

MAIN

A. activation. 3 rounds, not for time
{
2 kip swings
2 K2E
2 K2armpit
2 T2B
15 banded glute bridges
}

B. 3 rounds for time, 16min cap
{
20 T2B
30 wallball 14# (Rx was 20#)
2 block run
}
time: 14:18

I added

C. 3 HSHold for balance

2022-04-26 WoD

 WARM
400m run (to gym)
2 block run (w class)
std warmup

2 rounds
{
5 high pull 45#
5 back squat 45#
5 good mornings 45#
}

MAIN

A. Work to a 1RM Deadlift
7x95, 6x135, 5x185, 4x225, 3x255, 2x275, 1x295, 1x315(fail), 1x305

B. 11min amrap
min 0-3:
AMRAP pushups: 60 (6x5, 10x3)
rest 1 min
min 4-7:
AMRAP boxjumpover 24": 43
rest 1 min
AMRAP Airdyne for cals
31 cals

2022-04-25 WoD

 WARM
400m run (to gym)
800m run (2 block)
std warmup

MAIN

A. 4 rounds for time
{
12 Thrusters 75# (Rx was 95#)
12 strict chinups
50 SU (Rx was DU)
}
time: 13:00

B. 9 min EMOM
min 1,4,7: 20s v-ups
min 2,5,8: 30s flutterkicks
min 3,6,9: 40s plank

2022-04-24 WoD (belated b-day MUs)

 //Did my (belated) b-day MU's. I skipped last year due to injury, so goal was to do 53 for time. Ideally beating my time for 51, but honestly I wasn't even sure I'd get through them all (I did). Respectable time but didn't beat my time from 2 years ago, so will do again in a month or two.

WARM

1000m row
stretching
2x3 ring pullups
kip swings

MAIN

A. B-Day MU's 53MU for time (wrote down time at 30 reps as well, since that's a benchmark). Did singles in sets of 3 the whole time, w short break b/t.
time at 30 reps: 12:30 (my best is 8:40, but wasn't even trying to best that one)
time at 53 reps: 24:00 (30s over my previous PR, but 2 more reps. So didn't hit my goal, but respectable)