2024-07-31 WoD

WARM
std warmup
deadlift drills

MAIN

A. 5x5 deadlift, increasing in weight
warm: 5x95, 5x135,
main: 5x165, 5x185, 4x205, 4x225, 4x245

B. (superset w A) 4x5 Incline pushups
0", 20", 24", 30"

C. 25 min AMRAP
{
6 Deadlift 185# (Rx was 7 reps at 225)
4 strict HSPU (Rx was 7 incline pushups, Rx+ was 7 HSPU)
1 block KB carry 35# (Rnd 1 OH, Rnd 2 front rack, Rnd 3,4,5,6 farmer carry)
}
6 rounds even, went 30s over

2024-07-30 WoD

WARM
400m run
2 rounds
{
10 box stepup 24"
4 alt spiderman
10/10/10/10 banded monster walks
10 banded lat pulldown
10s bar hang
}

MAIN

A. Build to a heavy 3 rep back squat
5x45, 5x95, 5x115, 5x135, 5x165, 4x185, 3x205, 3x225

B. reduce to 70-80%, do several sets of 3 reps, time allowing
2x3x165 (75%)

C. For time. 30-20-10 of
{
5 block run buy-in (first round only)
DB Lunge 2x35# (Rx was 50#) in farmer carry hold
box jump 24"
Pullup
}
time: 17:40

2024-07-29 WoD

WARM
400m run
2x
{
1min row
1 inch worm
10 band pullaparts
5/side KB OHPress 26#
3 negative pullups
25ft/side bottoms-up KB walk 16#
}

Clean Drills

MAIN

A. work 5 rounds of this complex, 1 round every 90s
{
PowerClean + PushJerk
HangPowerClean + PushJerk
PushJerk
}
75, 95, 115, 135, 155* 
*(last round, got the first PC but failed the jerk, so went back to 135 and repeated the complex.

B. 5 rounds, each for time, 90s-2min rest b/t
{
16 cal row (Rx was 20)
9 HangPowerClean 95# (Rx was 11 reps at 75#)
9 BurpeeBarJump (Rx was 11 reps)
}
Times: 2:40, 2:46, 2:57, 2:58, 2:48

2024-07-28 WoD

 A. Bike 22km (about same pace as other weeks, but didn't measure as I had to make a stop along route)

B. Bike 3kim (later that morning)

2024-07-27 WoD

WARM
std warmup

MAIN

A. Work to a heavy PowerClean + PushJerk
3x75, 3x95, 3x115, 3x135, 2x155, 1x165 (failed jerk)

B. Superset w A. 5 rounds. 1-3 strict pullups (weighted)
3xbw, 3x16#, 3x24#, 3x35#, 2x35#

C. 17 min amrap
{
5 PowerClean+PushJerk 135# (rx was 95#)
5 burpee bar jump
5 strict pullups
1 long block run
}
5 rounds

2024-07-26 WoD

WARM
400m run
std warmup

MAIN

A. Front Squat (was supposed to be 5x5 but I opted to decrease reps and go up in weight)
5x45x 5x95, 5x115, 4x135, 3x155, 2x175, 1x185

B. 5 rounds (superset w A)
6 seated leg raise

C. 6 rounds for time
{
12 FrontRack Lunge 95#
12 T2B or Kneeups (I did 12 T2B, then 3 of 2nd round, rest were kneeups)
2 Block Run after rounds 2,4,6
}
14:50

I added:

D. 2 Ropeclimbs 15"

2024-07-24 WoD

WARM
400m run
4 rounds
{
100m row "rolling"
1 inch worm
2 spiderman
20s jump rope
2 burpee box "get over"
}

MAIN

A. 20 min emom
{
min 1: 35 DU
min 2: 10 burpee box get-over
min 3: row for cals: 11*, 11*, 13*, 17
min 4,5: rest
}
* rower took a while turning on

B. 4 rounds, not for time
{
30s max effort ab mat situps (~20reps)
60s foam roll (30s/side)
}