2019-12-31 WOD

WARM
std warmup
2 min airdyne
snatch drills

MAIN

A. Work to a heavy 3 rep Hang Power Snatch
4x45, 3x65, 3x75, 3x85, 3x95, 2x105, 1x115, 1x125

B. 5 rounds, each on 4 minute mark, each for time
{
6 burpee bar jump
4 Hang Power Snatch 85# (rx was 6 at 95)
12 cal Airdyne (Rx was 18)
}
times:
1:01, 1:03, 1:07, 1:15, 1:20

I added

C. MU Practice
3 strict MU

2019-12-30 WOD

WARM
std warmup
deadlift warmup
3 min airdyne

MAIN

A. skillwork/activation. 3 rounds, not for time
{
30 DU
3 tall box jump 30"
1 rope climb (I did legless, but only to about 8-10')
}

B. 21-15-9
{
Deadlift 185# (rx was 225)
box jump 24"
HSPU (I upped to strict, but to abmat)
}
time: 11:40

I added:

C. MU practice
3 singles, strict MU

2019-12-28 WOD

WARM
std warmup
3 min AirDyne
thruster warmup

MAIN

A. Kalsu. For time:
{
100 thrusters 135# (I scaled to 95#)
every minute starting at 0: 5 burpees
}
24:50

Little slower than last time I did it, but am getting over a cold, so I'll take it.

2019-12-27 WOD

WARM
std warmup
4 min airdyne

MAIN

A. 5 rounds
{
200m run
AMRAP Benchpress 135#
AMRAP chinup
}
score is total reps:
10, 8
7, 6
5, 6
5, 6
5, 6
=64 reps
13 min

4 min rest


B. 100 cal AirDyne
5:30

C. 100 goblet squat 26# (Rx was 35#)
~4min
Total 25:50

2019-12-26 WOD

Beefy workout, but I scaled a lot as I'm coming down w a cold and felt a bit sluggish.

WARM
std warmup
several of each of movements below

MAIN

A. Multi-part partner workout: For Time
{

A1. 400m run

A2. 15 rounds each. 1 partner rests while other works
{
10 wallball (I did 5x10, 5x8, 5x6) 20#

A3. 400m run

A4. 10 rounds each, both partners work at same time, but keep pace
{
- 5 HSPU (I did them all strict, but did 2x5, 2x4, 2x3, 2x2) (28 total)
- 10 pullup (scaled these too: 2x10, 2x9, 2x8, 2x7, 2x6 (80 total)
}

A5. 400m run


A6. 5 rounds each for time. One rests while other does a full round, then switch. Rx was 5 of each movement, and 45# DBs
{
4 DB Deadlift 2x35#
4 Hang DB Clean 2x35#
4 DB Pushpress 2x35#
}

A7. 400m run

Time: 34min

2019-12-24 WOD

Xmas Eve partner wod. I brought Tom along.

WARM
std warmup
rotate through a few rounds of each of the below, at reduced weight

MAIN

A. 5 round for time, 13 min cap
{
250m row (Tom did 150) - so total of 2000m
2 MU (subbed for 2+2 of below, instead of 6+6)
4 pullups 
4 pushups
}
10:30

B. 5 round for time, 13 min cap one partner works, other rests, swap after each full round
{
20 alternating DB lunges 2x35#
10 DB Box stepups 2x35#
5 Dball clean 100#
}
We got through 3 rounds each only

C. 5 rounds for time. both partners work - switch when both finished a movement
{
20 cal Airdyne (Rx was 30)
12 KBS 53#
6 goblet squat 53# (Rx was 12 reps)
}
9:40

2019-12-23 WOD

WARM
std warmup

MAIN

A. HSPU skill work

3 rounds, not for time
{
2 Strict HSPU
2 Kipping HSPU
}

1 round
{
2 Strict deficit HSPU (2")
2 Kipping deficit HSPU (2")
}

B. 3 round for time
{
400m run
9 deadlift 185 (Rx was 12 @ 225)
9 HSPU (did these all strict, w ab mat)
6 burpee box jump over 24"
}
12:45

3 min rest

C. 3 rounds for time
{
20 cal Airdyne (Rx was 30)
12 KBS 53# (Rx was 70#)
9 Goblet Squat 53# (Rx was 70#)
6 DB PushJerk 2x45# (Rx was 2x50#)
}
8:45

2019-12-22 Sunday Run

A. Run 9.25km; 48:40; 5:16 pace

Ugh. slow!

2019-12-21 12 Days of Christmas WOD!

tom came along today.

WARM
750m row
std row

MAIN

A. 12 days of Xmas. Do like the song. 1, then 2,1, then 3,2,1
{
1 Power Clean & Push Jerk 135# (Rx was 155)
2 strict RingMU
3 Box Jump 24"
4 Hang power Snatch 75# (Rx was 115#
5 burpees
6 Push press 75# (rx was 115#)
7 T2B
8 Pistols
9 wallball
10 C2B pullup
11 strict HSPU
12 Front Squat 135# (Rx was 155)
}
So totals to 12, 22, 30, 36, 40, 42, 42, 40, 36, 30, 22, 12 respectively
364 reps total
time: 49:40

2019-12-20 WOD

WARM
std warmup
snatch drills

MAIN

A. Work to a heavy power snatch
3x75, 3x95, 2x105, 2x115, 1x125(fail)

B. 5 rounds, every 5 minute mark start
{
8 Front Squat 115# (Rx was 10)
5 box jump 24"
25 cal Airdyne (Rx was 30)
}
1:49, 1:46, 2:04, 2:15, 2:20

2019-12-19 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1000m row
4:10

B. 5 rounds, not for time
{
1 strict MU, add one per round
1 HSHold ~10s
10 GHD situp
}

C. 3 rounds, not for time
{
2 BarFalseGripHang 1-2sec
2 TuckFrontLever 3-4 sec
2 TGU's 36#
}

2019-12-18 WOD + Yoga

WARM
std warmup (was late for it)
clean drills

MAIN

A1. Repeat of battery test from Sept 23. In 8 min, work to a ORM Power Clean
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175, 1x185(failed)

rest 3 min

A2. AMRAP 8, Power Clean at 85% of above. I did 155
41 reps

Back in Sept I got same Power Clean ORM weight, and *42* reps instead of 41. Could have done that today if I'd known that was the target. could have pushed a *little* harder. Oh well.

B. Work to a heavy 3-rep Front Squat
3x135 3x155, 3x175, 1x195

Later

C. 1hr Yoga class

2019-12-17 WOD

WARM
std warmup
snatch drills

MAIN

A. 10 min emom
{
Power Snatch
Hang Snatch
Snatch
}
45, 55, 3x65, 3x75, 2x85

B. 5 rounds for time
{
10 Thrusters 75# (Rx was 95#)
15 pullups
25 DU
}
12 min even

I added

C. 3xBarFalseGripHang ~2s each

2019-12-16 WOD

WARM
std warmup
OH Squat & Snatch drills

MAIN

A. 6 min AMRAP
{
6 Burpee bar jump
6 OH Squat 75# (Rx was 115#)
}
6 rounds

3 min rest

B. 6 min AMRAP
{
12 wallball 20#
6 T2B
}
5 rounds plus 6 wallball

3 min rest

C. 6 min AMRAP
{
6 C2B pullup
6 Strict HSPU
}

2019-12-14 WOD

Saturday WOD. Tom came along, scaled, but held pace w me tehw hole tim@
WARM
750m row
std warmup
clean drills

MAIN

A. 30 rounds for time, 60 min cap (I had to wrap earlier that due to an apt, so did 20 rounds for time)
{
1 Strict MU
2 lungester 2x35# (left lunge, right lunge, DB thruster)
3 Power Clean 135#
4 burpees
}
20 rounds in 37:37

2019-12-12-WOD

Active recovery day and had to head to airport, so quick one.

WARM
std warmup (short)

MAIN

A. 1k row
4min

B. work to heavy CJ
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165 (failed jerk)

C. (superset w above)
6x 3-4s HSHold

D. 3 strict MU

2019-12-10 WOD

had to cut it short today to make it to airport on time

WARM
std warmup
warmup of clean complex below

MAIN

A. EMOM 10
{
Power Clean
Front Squat
Squat Clean
}
2x75, 2x95, 2x115, 2x135, 2x155

2019-12-09 WOD

WARM
std warmup
thruster drills
warmup movements below

MAIN

A. Capacity Test: 20 min AMRAP
{
20 thrusters 95# (Rx was 135#(!))
20 pullups
20 burpees
}
3 full rounds + 20 thrusters

I added:

B. 3x2s BarFalseGripHang

2019-12-08 Travel Workout

WARM
std warmup

MAIN

A. 10,9,8...1 of
{
Alternating DBSnatch 40#
pushup
Alternating Pistols
Strict HSPU (did 5 for first 4 rounds, then 4 for next 4 rounds, then 3 for last 2 rounds)
DB Curl 2x30#
Hanging Leg Raise
}
55 reps * 5 movements = 275 reps + 42 hspu = 317 reps

2019-12-06 WOD

WARM
std warmup
750m row
snatch drills

MAIN

A. 10 min emom
{
Power Snatch
Hang Snatch
OHSquat
}
2x45, 2x65, 2x75, 2x85, 2x95

B. For time, 12 min cap. 1,2,3....10 of
{
OH Squat 75# (Rx was 115#)
C2B pullup
}
time: 11:30

I added

C: 2 rounds, not for time
{
3 Tuck Front Lever Raise
2 Tuck Back Lever
1 Tuck Front Lever
}

2019-12-05 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
4:10

B. Work to a heavy CJ (squat clean, push jerk)
5x75, 3x95, 3x115, 3x135, 2x155, 1x165. 1x175 (got the clean, failed the jerk)

C. 3 rounds, not for time
{
1 HSHold ~10s
2 2x False Grip Bar Hold
3 pike pushup w strict form
}

2019-12-04 WOD

WARM
std warmup
2 min Airdyne

MAIN

A. Capacity test (repeat from sept)
For time:
{
250m row
15 burpees
25 KBS 53# (Rx for <50 was 70#)
15 burpees
250m row
}
time: 4:30

rest 12 min

B. Repeat above
time: 5:04

I went back and looked and last time around I did 5+ minutes but did 70# kbs :-/

I added:

C. 3 rounds, not for time
{
10 GHD situp
1 Strict MU, add 1 per round (2, 3)
}

2019-12-02 WOD

WARM
std warmup
several of each movement below
500m row

MAIN

Capacity test (did same back on Sept 16)
}
A. 4 min row for cals
76

1 min rest

B. 3 min max reps pullups
41

1 min rest

C. 2 min max reps BW squat (165#)
17 reps

1 min reps

D. 1 min max reps S2O (Push Jerk) 135#
9 reps
}
Total = 143 Last time was 139 (70, 41, 16, 12)

I added some calesthetics supplemental work that I'm going to start doing

3 rounds, not for time
{
2 bar false grip hang, about 2 sec each
2 HS Hold ~5s for balance
2 HSPU negative, wall-facing
}

2019-12-01 Yoga

Was icy and snowing this morning so skipped the Sunday run.

A. 1hr Yoga class

2019-11-30 WOD

Saturday wod. Tom came along.

WARM
1500m row
std warmup

MAIN

A. 3 rounds for time
{
50 DU
20 cal Airdyne (Rx was 25)
}
(forgot what time was)

5 min rest

B. 3 rounds for time
{
500m row (tom did 250)
25 KBS 53#
}
(forgot what time was)

5 min rest

C. 50 Burpee box jump over
(tom and I split it and did 25 each)

2019-11-29 WOD

Another big holiday workout. Partnered with a drop-in

WARM
2 min Airdyne
std warmup
Several of movements below

MAIN

A. 5 rounds for time. Each partner does full rounds/reps. Rotate as needed, one rests while one works. 25 min cap
{
30 wallball 20#
20 T2B
6 Ring MU (I did 5,4,3,2,1 across 5 rounds - 15 total)
}
Got 4 full rounds + 20 wallball + 1 MU

6 min rest

B. For time, complete (divide any way)
{
100 DB Bench 35# (Rx was 50#
100 DB 2-arm Curls 2x20#
100 cal Airdyne
}
18:30

2019-11-28 Thanksgiving WOD

Partner holiday wod. brought Tom along.

WARM
3x150m row
std warmup

MAIN

A. 16 min EMOM
{
even: 10 cal row (Rx was 12)
odd: 4 dball clean 100#  + 3 burpees (Rx was 5+3)
}

2 min rest

B. 16 min EMOM
{
even: 10 cal AirDyne
odd: 8 DB box step-over 20" 2x35# (Rx was 10 reps, 2x45#)
}

2 min rest

C. 16 min AMRAP - one partner finishes a round, then other partner does a round
{
5 deadlift 115#
5 Hang Power Clean 115#
5 Push Jerk 115#}
}
add one rep to each movement per round
(I went down to 95# after the first round - back was feeling tweaky after heavy deadlifts yesterday)
5s, 6s, 7s, 8s, 9s, and got 25 reps of 10's

2019-11-27 WOD

WARM
2 min airdyne
std warmup

MAIN

A. Work to a 1RM deadlift
warm: 10x45, 10x95, 8x135, 6x185, 4x225, 2x275,
main: 1x315, 1x345, 1x364(fail)

B. 12 min EMOM
{
1 Power Clean
1 Hang Clean
1 Squat Clean
}
3x95, 3x115, 3x135, 3x155

C. 3x3
{
weighted strict pullup 26#
weighted dip 26#
}

2019-11-26 WOD

WARM
std warmup
2x
{
5 kb oh press per side 26#
2 wall walk
}
2x30s airdyne sprint

MAIN

A. Work to a heavy OH Press
warm: 10x45, 6x75, 4x95
main: 1x115 fail, 1x105 fail

B. 8 min EMOM
{
1 Power Snatch
2 OH Squat
}
2x45, 2x65, 2x75, 2x95

C. 6 sets
{
20s airdyne for cals
70s rest
}
13,11,14,14,12,16

I added:

D. 3 sets not for time
{
1 strict MU
1 bar false grip hang ~2-3s (all I could manage!)
}

2019-11-25 WOD

WARM
std warmup (missed most of it)

MAIN

A. Work to a heavy 1RM Back Squat
(missed a few sessions of the strength cycle, so wasn't sure how far I'd get. No PR, but did OK)
warm: 10x45, 8x95, 6x135, 4x185, 3x205, 2x225
main: 1x 245, 1x255

B,C,D on running clock w set breaks

B. 3 min AMRAP
{
3 Power Clean 135#
3 Box Jump 24"
}
5 rounds + 1 rep

3 min rest

C. 4 min AMRAP
{
4 Front Squat 135# (did 4 first 2 rounds, then 3 for next 2 rounds)
4 Burpee Bar Jump
}
4 rounds

3 min rest

D. 5 min AMRAP
{
5 strict pullup
5 T2B
}
5 rounds + 2 pullup

2019-11-24 Sunday Run

A. Run 9.13km; 46:52; 5:08 pace

2019-11-23 WIshing on a WOD

Annual fundraiser workout.

WARM
2 min AirDyne
2x
(3 pullups
5 pushups
5 lunges/side
}

MAIN

A. 30 min AMRAP
{
5 pullup
10 pushup
15 situp
20 alt lunges
}
16 rounds + 15 reps (85 pullups, 170 pushups, 240 situps, 320 lunges)

2019-11-22 WOD

WARM
std warmup
1500m row
Warm for Jackie: 2x
{
30s row
5 thrusters 45#
3 pullups
}
1 strict MU (for fun)

MAIN

A. "Jackie"
{
1000m row
50 thruster 45#
30 pullup
}
8:43 (5s worse than my PR! Would have gone a little harder if I'd known I'd be that close)

B. 3 rounds, not for time
{
5 DB Bench 2x45#
3 weighted strict pullups 26#
}

2019-11-21 WOD

Active recovery day. I had to leave early for a flight. Did a quick workout in ~30 min window

WARM
std warmup (cut short)
500m row
5 pullup
1 MU
2 HSPU
CJ: 5x45, 5x95, 3x115, 2x135

MAIN

A. AMRAP 15
{
3 CJ 135#
2 Strict HSPU
1 Strict MU
}
8 rounds, last 2 MU were kipping, not strict

2019-11-20 WOD & yoga

WARM
300m row
std warmup
deadlift warmup

MAIN

A. Deadlift work to 5-3-1 75/85/95%
Have been off cycle a bit, so just did what felt heavy enough
warm: 10x45, 10x95, 7x135, 5x185
main: 5x225, 3x275, 1x305

B. 24 min emom, cycling minutes as below
{
1: 12 wallball 20# (12 for 4 rounds, 10 for 4 rounds. Rx was 20)
2: 11 cal Assault bike (11 for 4 rounds, 10 for 4 rounds. Rx was 20)
3: 10 T2B (Rx was 12)
}

later

C. 1hr yoga class

2019-11-18 Travel Workout

Started doing a 10-to-1 but ran out of time so did 10-5 which is 45 reps of each

A. 10,9,8,7,6,5 of
{
Strict HSPU
Pullup (half strict, half kipping)
DB Snatch 40#
Hanging Leg Raise (above parallel)
Pistols
Pushups
DB Curls (2x30#)
Tricep cable extensions
}
45*8 movements = 360 reps

2019-11-15 Travel Workout

Super quick workout in hotel room as I didn't have time for anything else.

A. 10-9-8...1
{
pushup
situp
air squat
}
not for time, but fast enough to break a sweat

2019-11-14 WOD

WARM
std warmup
250m row

MAIN

A. 500m row

B. Work to a heavy Squat Clean & Push Jerk
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165 (failed the jerk)

C. (Superset w above) MU Work
1,2,3,2,1 Strict MU

2019-11-13 WOD

WARM
std warmup

MAIN

A. 3x3 OH Press, 85% (though I went a bit lighter than last week)
warm: 5x45, 5x75
main: 3x95, 3x100, 3x105 (push pressed 2 of these reps)

B. 20 min sprint sets, 5 sets, 1 every 4 min.
{
5 Hang Power Clean 95# (Rx was 115#)
5 Box Jumps 24"
12 Cal Airdyne (Rx was 20#)
}
~50s-60s per round

I added

C. 3 rounds, not for time
{
1 HSHold 20s
4 tuck front lever raise
}

2019-11-12 WOD

WARM
std warmup

MAIN

A. 3x3 back squat at 85% (went lighter though, because my back a bit tweaked from DL's yesterday)
warm: 5x45, 5x95, 5x135
main: 3x185, 3x205, 3x205

B. 1x10 (rx was 1x10) AHAP
I did 1x10 @ 155#

C. For time:
{
500m row
50 DU
50m walking lunge
25 Goblet Squat 36# (Rx was 53#)
15 HSPU (Rx was 25)
10 MU (Rx was BarMU, I felt like doing Rings)
15 HSPU (Rx was 25)

25 Goblet Squat 36# (Rx was 53#)

50m walking lunge

50 DU

}

20:37

2019-11-11 WOD

WARM
std warmup
deadlift warmup

MAIN

A. "The Devil of Ramadi" (for time, partner workout, divide work as needed but both partners always working - we ddi 50-50 split).
{
4 rounds for time of
{
8 Man-makers 2x35# (Rx was 50#) - Partner holds plank
10 Deadlift 185# (Rx was 315#) - Partner holds wallsit
12 Single Arm DB Thruster - Partner does scissor kicks
}

cashout: 500 DU, divide as needed, other partner rows
did 65, 50 50, 50, 35 each, and total 2k row
}
Time: 25:07

I added:

B. MU Practice
1,2 strict MU

2019-11-10 Sunday Run

A. Run 9.4km, 48:19, 5:08 pace

2019-11-09 WOD

WARM
250m row x 3
std warmup
deadlift warmup

MAIN

A. Chipper, for time, 30 min cap. I scaled a couple things and skipped one movement altogether.
{
1000m row
90 KBS 36# (Rx was 53#
80 DU
70 alt lunges
60 T2B
50 wallball 20# <--- skipped this one altogether
40 pullups
30 dips
20 box jumps 30"
10 deadlift 205 (Rx was 315#)
800m run
}
~32min

2019-11-08 CF Open 20.5

WARM
std warmup
500m row
several of movements below

MAIN

A. CF Open 20.5. For time, 20 min cap
{
40 Ring MU (yes!)
80 cal row
120 wallball 20#
}
Partion any way you like.
Result: 219 (80 cal row, 120 wallball, 19 MU, at 20 min cap. tie-break time of 19:54)

Really pleased with how this one worked out. Think it'll be a top 10%-ish score for my age group, let me get 1 win on my friend Scott (who beat me on the other 4) and most importantly, I stuck to my plan and it more or less worked as planned.

Lots of people coming with different strategies (big sets, small sets, save the row for the end, etc) and the only universally agreed thing was that Row cals and wallballs are easier than MU's, so you should absolutely make sure you get all 200 of those reps.

I decided that I could do sets of 1,2 maybe 3 MU without sitting and staring at the rings, so I'd break it up into small sets - same with wallball, maybe 10 at max. Decided to take somewhat of a break at intervals and knock out some rowing. I decided on sets of 2 MU + 10 WB, and every 4th of those to do a row of ~15-20cal.

Plan then was to have a check how I was doing at about 10 min ,and start scaling back on MUs if I was falling behind pace, and at 15 min, to stop MU entirely if there was risk of not getting the Row and WB done.

It went something like:

4 x (2MU+10WB) (with 3 MU on the first round and added 1 on the end ) so I'm 10+40
20 cal row
4x (2MU at first, then 1, with 10 WB). So I'm 16+80
20 cal row
So now at halfway on row and wallball, time getting tighter, start dropping MU's
did 10wb+10cal row x 2x, with the 2 MU thrown in there, now at 60 cal row and 100 wb - 20 of each.
1 more MU, then 2x 10cal row+10wb - done at 19:54 - was hoping to get back to the rings but didn't make it.

2019-11-07 WOD

active recovery day. worked on cleans

WARM
std warmup
1000m row, 500m row, 300m row

MAIN

A. Work to a heavy power clean push jerk CJ
warm: 5x45, 5x75
main: 4x95, 3x115, 3x135, 2x155, 1x165

B. Superset w above. HS Holds
5x10s

C. BarMU practice
3 pullup
3 C2B Pullup
2 BarMU

2019-11-06 WOD

WARM
600m row
std warmup
deadlift warmup

MAIN

A. 3x3 deadlift at 80%
warm: 10x45, 5x95, 5x135, 5x185
main:  3x235, 2x255, 2x275

B. 15 min AMRAP
{
10 cal assault bike (Rx was 21 on airdyne, 17 on AB)
15 HR Pushups
6 Power Clean & Push Jerk 135# (Rx was 9 reps)
}
4 rounds + 12 pushups + 3 CJ

C. 5-10-15-20-25-30 DU's
done  (didn't time)

2019-11-05 WOD

WARM
std warmup

MAIN

A. Back Squat 3x3 @ 80%
warm: 10x45, 5x95, 5x135
main: 3x185, 3x205, 3x225 (70%, 75%, 80%)

B. 12 min EMOM
{
even: 5 box jump 34"(!)
odd: 5 OH Squat 65#
}

I added:

C. 3 rounds, not for time
{
1 HSHold
1x3 tuck front lever raise
}

2019-11-04 WOD

Was hoping to re-do 20.4 this morning. Saw that cleans were posted in the WOD, so told myself I'd do CJ's, and if I could get 185 over my head, I'd redo 20.4 instead of part C/D. Alas, twas not to be.

WARM
std warmup
clean drills
2x
{
5 KBS 36#
5 pullups
}

MAIN

A. 3x3 OH Press @75#
5x45, 5x75
3x 95, 3x100, 3x100

B. Work to a heavy CJ (was supposed to be squat clean)
5x45, 5x95, 3x115, 3x135, 2x155, 1x165, 1x175, 2x185 (clean only, failed jerk both times)

C. 6 min AMRAP
{
3 Squat Cleans 135#
6 burpee bar jumps
}
5 rounds

4 min rest

D. 6 min AMRAP
{
12 KBS 53#
12 pullups
}
4 rounds

I added

E. MU practice
2 kipping MU
3 strict MU (all singles)

2019-11-03 Sunday Run

A. Run 5.04 KM; 27:08, 5:23 pace (slow!)

2019-11-02 WOD

Saturday, Tom came along
WARM
600m row
std warmup

MAIN

A. 5 rounds for time, 20 min cap, scale to fit within cap
{
200m run
15 pullup
10 HSPU (Rx was 12)
8 FrontSquat 95# (Rx was 9 at 115)
}
19:15

5 min rest

B. 5 rounds for time, 20 min cap, scale to fit within cap
{
10 cal Assault Bike (Rx was 20 cal airdyne)
12 wallball 20# (Rx was 15 @ 25#)
8 alternating DB Snatch 50# (Rx was 12 @ 50#)
4 dball over 100# (Rx was 9 @ 100#)
}
19:30

2019-11-01 CF Open 20.4

WARM
std warmup
500m row
Clean drills
CJ 5x45, 5x95, 5x135, 3x155
5 box jump
5 pistols/side

MAIN

A. CF Open 20.4. 20 min AMRAP (or for time - but really who's getting that)
{
30 Box Jump/stepup 24"
15 CJ (Power Clean OK) 95#
30 Box Jump/stepup 24"
15 CJ 135#
30 Box Jump/stepup 24"

10 CJ 185#

30 alternating pistols
10 CJ  225#

30 alternating pistols
5 CJ  285#

30 alternating pistols
5 CJ  315#

}

120 reps, at 9:46.

Then got 2 CLeans at 185, but couldn't complete the Jerk.

Kinda where I knew I'd end up, though I'd hoped to get through the 185's as I could have done some pistols at that point. Oh well!

2019-10-30 WOD & Yoga

WARM
std warmup
5x5 goblet squat 26#
snatch & OH Squat drills
2 MU
2 HSPU

MAIN

A. 3x3 Back squat 80%
warm: 5x45, 5x95, 5x135
main: 3x185, 3x205, 3x205

B. (superset w above) 3x3 weighted pullups
warm: 2x5 pullups
main: 1x3, 2x3 weighted pullups, 26#, 36#

C. 1x20 Back Squat AHAP
1x20 @ 155#

D. 12 min emom
{
odd:
{
1 Power Snatch
2 OH Squat
}
(2 rounds at 45#, 4 rounds at 65#)

even:
{
3 strict HSPU
2 MU (Rx was 3, Did 3 first set, 2 next 5 sets)
}
}

Later:

E. 1hr yoga class

2019-10-29 WOD

WARM
std warmup

MAIN

A. 3x5 OH Press ~70%
warm: 5x45, 5x75
main: 5x95, 5x95, 3x95 (failed 4th rep)

B. With partner, for time - each partner does one row/t2b pair, then rests while partner does same. I just wrote my time down and approx rest) - lotta work after 75 T2B yesterday!
{
250m row
15 T2B
2 min rest

500m row
20 T2B
3min rest

750m row
25 T2B
4 min rest

1000m row
30 T2B
}
26 min

I added:

C. MU practice (just a bit)
2 kipping MU
1 strict MU

2019-10-28 WOD

WARM
std warmup
700m row

MAIN

A. 3x5 deadlift at 70%
warm: 5x45, 5x95, 5x135,
main: 5x185, 5x205, 5x225

B. 3 rounds, not for time
{
3 weighted pullups 26#
5 strict pullups
7 kipping pullups
}
(last 2 sets were 3-5-5)

C. 3 rounds, not for time
{
3 weighted ring dips 26#
5 strict ring dip
}

D. T2B Annie (did half # of T2B, so...)
{
50, 40, 30, 20, 10 DU
25, 20, 15, 10, 5 T2B
}

2019-10-27 Sunday Run

A. Run 5.7km, 28:21, 4:59 pace

2019-10-26 WOD & Hike

Saturday workout, Tom came along

WARM
750 m row
std warmup

MAIN

A. 3x5 back squat
warm: 5x45, 5x45
main: 5x95, 5x115, 5x135

B. 30 min EMOM:
{
1: 16 KBS 53# (Rx was 70)
2: 12 wallball 20# (Rx was 16 reps)
3: 12 cal AirDyne
}

Later,

C. ~3km walk, but the dog got bitten and I had to carry him out for ~1.5k!

2019-10-25 CF Open 20.3

WARM
std warmup
Row 750m
warmup deadlift & HSPU

MAIN

A. CF Open 20.3. Repeat of 18.4. AMRAP w 9min cap

21-15-9 of
{
deadlift 225
HSPU
}
then weight goes up (315) and HS Walk, and then it's another 21-15-9

I got 21 DL, 21 HSPU with one failed rep, then 15 DL = 57 reps
MUCH better than the 39 reps in 2018.

2019-10-22 WOD

WARM
std warmup
250m row
deadlift, clean drills

MAIN

A. Activation. 5 rounds, not for time
{
15 DU
5 T2B
}

B. Deadlift 3x5 ~65%
warm: 5x45, 5x95, 5x135
main: 5x185, 2x5x205 (50, 55% but my ORM was years ago so..)

C. (superset w above) weigthed dips
3x5 weighted ring dips 26#

D. 3 rounds for time, 16 min cap
{
400m run
10 Strict HSPU (Rx was 15, but kipping)
8 Power Cleans 135# (Rx was 10 reps)
4 Ring MU (Rx was 5)
}
13:57 (scaled to fit under cap, but seeing my time I could have probably done 2 more power cleans per round)

2019-10-21 WOD

WARM
20 cal airdyne
std warmup

MAIN

A. 3x5 back squat ~65%
warm: 5x45, 5x95, 5x135
main: 3x5@165 (~60% of my ORM of 275)

B. 1x20 back squat AHAP
1x20 @ 135

C. 20 min AMRAP w partner - each does a full round, then swaps, then repeats
{
20 cal airdyne
15 wallball 20# (unbroken)
10 burpees
}
we did 4 full rounds each, then did a half rounds (10,8,5) to finish it out

2019-10-20 Sunday Run & Yoga

A. Run 5.41km, 25:21, 4:41

later

B. 1hr yoga class

2019-10-19 WOD

Hero Wod + extra work. Tom came w me

WARM
50 cal airdyne
std warmup
clean drills

MAIN

A. "343" - w 30 min cap.
{
100 Deadlift 135#
100 Power Clean 95#
100 G2O (power clean + push jerk) 65#
43 burpees
}
I got through the 300 reps but at 30:30, so didn't get the burpees.

(Tom did 75*65#, 75x45#, 75x10, and 43 burpees)

B. Partner Airdyne. M/M team does 200 cals, trade off every 20.
We did 5 rounds, with me doing 20 cals, tom doing 15,10,10,10,10. and we finished in 9:40

2019-10-18 CF Open 20.2

WARM
std warmup
several of movements below

MAIN

A. 20 min AMRAP
{
4 DB Thruster 2x50#
6 T2B
24 DU
}
380 reps (11 rounds + 4 thrusters + 2 T2B)

Goal was around 11 rounds, so I'll take it. Probably came out of the gate a bit fast, so could have gotten maybe an additional round? Man, those thrusters were heavy!

2019-10-17 WOD

Active recovery day

WARM
std warmup

MAIN

A. 500m row
2 min-ish

B. Work to a moderate CJ (Power Clean, Push Jerk (still nursing recovering back)
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165 (failed jerk)

C. (Superset w above) HSHold practice
6x ~5s

D. 5,4,3,2,1 Tuck Front Lever Raise

E. (Superset w above)
2 MU
2 Strict MU

2019-10-16 Yoga

Slept in and missed Crossfit in the morning, went to Yoga in the evening

A. 1hr yoga class

2019-10-15 WOD

WARM
30 cal AirDyne
std warmup

MAIN

A. 3x5 back squat (didn't go heavy because of back injury)
5x45, 4x95
5x135, 4x165, 3x185

B. (Superset w above) 3x5 strict weighted pullup 15#

C. 5 min Amrap
Burpee box jumps 24"
score: 44

5 min rest

D. 5 min Amrap
{
5 KBS 36# (Rx was 53#)
5 Goblet squat 36# (Rx was 53#)
}
15 rounds

2019-10-14 WOD

WARM
700m row
std warmup
clean drills

MAIN

// *scaled all of below due to tweaked back muscle from Friday's Open workout

A. 3x5 OH Press*
5x45
3x5@75#

B. 8 min AMRAP
{
1 Power Clean
2 Front Squat
1 Push Jerk
}
4x75, 4x95

C. For time, 15 min cap
{
500m row
20 strict pullup
15 strict HSPU (Rx was not strict)
10 Dball clean * 50# (Rx was 100#)
15 strict HSPU (Rx was not strict)

20 strict pullup

500m row

} 

time: 13:45

2019-10-12 WOD

Went in despite slight pulled muscle in my back. Decided to scale everything, and see how it went. Tom came along too.

WARM
3 min airdyne
std warmup
200m run

MAIN

A. 3x5 back squat 50% (went super light)
5x45, 5x75, 3x5@95 (tom did 75)

B. 20 rounds for time
{
1 strict HSPU
2 Power Cleans 95# (Rx was clean at 135# Tom did 65#)
3 strict pullups
}
time: forgot to check! I think 14 min?

2019-10-11 CF Open 20.1

Was in Santa Clara so went by CF Volition, did open workout there.

WARM
std warmup

MAIN

A. CF Open 20.1. 10 rounds for time, 15 min cap
{
8 G2O (Clean & Push Jerk for me) 95#
10 bar facing burpees
}
141 reps (7 rounds + 5 G2O)
tweaked my back somewhere in round 5 but kept going >:-(

2019-10-09 WOD

WARM
std warmup


MAIN

A. Activation - 3 rounds, not for time
{
1 rope climb 12'
30 DU
5 box jump 24"
}

B. Activation - 2 rounds not for time
{
150m row
3x3 Power Cleans 45#
10 wallball
}

For time:

C1:
{
1000m row
30 Power Clean 135#
30 burpees
}
time: 10:23

5 min rest

C2: Karen - 150 wallball 20# for time
time: 12:00

2019-10-08 WOD

WARM
750m row
std warmup
snatch drills

MAIN

A. Activation - 2 rounds, 80%, 90% speed
{
3 Hang Power Snatch
3 above-the-knee Power Snatch
3 Power Snatch
5 box jumps 24"
5 cal Airdyne
}

B. 5 rounds, each for time, on each 4 min mark for 20 min
{
3 Power Snatch 95# (Rx was 115#)
4 box jumps 24"
15 cal Airdyne

}

53s, 53s, 53s, 54s, 55s

I added:

C. 3 rounds, not for time

{

5 Tuck Front Lever Raise

1 Strict MU

}

2019-10-07 WOD

WARM
1k row
std warmup
thruster warmup

MAIN

A. 3x5 back squat 55%
warm: 5x45#, 5x95#
main: 3x5x135#

B. For time: 1,2,3,...10 of
{
Squat Clean Thruster 115# (I did Rx weight, but cut reps in half: 1,1,2,2,3,3...5,5
weighted strict pullup 15# (Did these Rx)
}
time: 22min

2019-10-06 Sunday Run

A. Run 10.0km; 50:30; 5:05 pace

2019-10-05 WOD

Saturday Partner WoD, Tom came along

WARM
std warmup, several of movements below

MAIN

A. 20 min EMOM
{
even: 12 cal row (Rx was 15. Tom did 8)
odd: 8 T2B, 4 Strict HSPU (Rx was 10+5, not strict. Tom did K2E+wallwalk)
}

4 min rest

B. 20 min EMOM
{
Even: 15 cal AirDyne (Tom did 10)
Odd: 10 KBS 53# + 8 KB Goblet Squat 53# (Rx was 10+10. Tom did 26#)
}

2019-10-04 WOD

WARM
std warmup
200m run
clean drills

MAIN

A. EMOM 8
{
Power Clean
Hang Clean
Push Jerk
Split Jerk
}
75, 75, 95, 95, 115, 115, 135, 135

B. 5 rounds for time
{
15 bench press 95# (Rx was 20 at 115)
12 chinups (Rx was 20)
20 jumping lunges
200m run
}
~22 min, IIRC?

2019-10-03 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
4 min-ish

B. Work to a heavy Power Clean + Push Jerk
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 2x175 (both failed)

C. (Superset w above) 6x5 Front Lever Raise

D. 4 rounds,  not for time
{
1 Strict MU
1 HSHold
}

2019-10-02 WOD

WARM
std warmup
500m row

MAIN

A. Activation - 3 rounds, not for time
{
10 Hollow Rocks
10 supermans
10 Push Press 45#
5 box jump 20"
}

B. 5 rounds for time
{
21 push press 75#
15 K2E
9 Box Jump 24"
}
time: (forgot to write it - 13:30-ish

Accessory work

C. Squat Clean & Strict press - 21's (did slightly reduced for time reasons)
5 @ 75, 4@55, 3@95
1x 105, 115 (push press after this point), 125, 135, 145 (clean only)

2019-10-01 WOD

WARM
750m row
std warmup
3 rounds
{
10 deadlift 45#
10 wallball 12#
10 strict press 45#
}

MAIN

A. CF Open 16.4,17.4. 13min AMRAP
{
55 deadlift 225#
55 wallball 20#
55 cal row
55 HSPU
}
140 reps (deadlifts, wallballs, 30 cal row). I haven't deadlifted anything over 200 for a while so didn't expect to do well. Definitely didn't push as hard as during the open so *maybe* I could tie my score of 2017, but not likely. Definitely could beat today or 2016's score.
2016: 146 reps
2017: 168 reps

B. Since I never got to them, did 3 HSPU just to see how it felt when fatigued, and on the mat setup I had.

2019-09-30 WOD

WARM
50 cal Airdyne
std warmup
snatch press drills

MAIN

A. 3 sets:

3 Snatch Grip push press
3 OH Squat, 2 sec pause at bottom
}
warm: 45, 45
main: 45, 65, 65

B. 4 rounds, each for time, on 4 min mark (0,4,8,12 min)
{
15 wallball 20#
8 T2B
15 cal airdyne
}
1:26, 1:26, 1:26, 1:28

accessory

C. 3 rounds, nft
{
20s HSHold
10 GHD back extensions
}

2019-09-29 Sunday Run & Yoga

A. Run 5.61km, 27:22, 4:53 pace

later

B. 1hr yoga class

2019-09-28 WOD

Partner WOD. Tom came along

WARM
4x300m row
std warmup

MAIN

A. 3 rounds - each partner does a full round, rests while partner does theirs
{
8 Deadlift 185# (Rx was 10 @ 225. Tom did 5@95#)
4 MU (Rx was 5. Tom did 10pullup/10pushup)
50 DU (tom did 100 SU)
}
time: 13min

5 min rest

B. 3 rounds - each partner does a full round, rests while partner does theirs
{
200m run
5 wall walk (Tom did 2)
5 power snatch 95# (Rx was 115 full snatch. Tom did 25# bar power snatch)
}
~13 min - didn't note time.

2019-09-27 WOD

WARM
std warmup
200m row
several of movements in A.

MAIN

A. 20 min EMOM, rotate on minute
{
A. 1 Power Clean + 4 Front Squat 135# (Rx was 5 reps)
B. 5 deficit HSPU 3" (Rx was 6-8)
C. 6 C2B pullups
D. 15s AirDyne Sprint (10-12 cal)
}

B. 3 rounds, not for time
{
5 benchpress 135#
5 Weighted Chinup (16#, 23#, 36#)
5 KB Goblet Squat 53#
}

2019-09-26 WOD

active recovery day

WARM
std warmup

MAIN

A. Row 500m
~2min

B. Work to a heavy Power Snatch
5x45, 3x65, 3x75, 3x85, 3x95, 2x115, 1x125(fail)

C. (superset w above)
5x3 Front Lever Raise

D. 3 rounds
{
1 HSHold ~15s
1 strict MU
}

2019-09-25 WOD

WARM
2 min Airdyne warmup
std warmup

MAIN

A. 10 min AirDyne for cals (capacity test)
174 cal

B. Work to a heavy 3 rep back squat
5x45, 5x95, 4x115, 3x135, 3x165, 3x185, 3x205

C. 20 rep back squat AHAP
20 @ 135#

I added

D. 3 rounds, not for time
{
10 banded face pulls
5/side KB OH Press 26#
}

E. 3 rounds, not for time
{
10s HSHold
1 Strict MU
}

F. 3 rounds, not for time
{
5 ab wheel roll out (from knees)
}

2019-09-24 WOD

WARM

200m row
200m run
10 cal AirDyne
std warmup
clean drills
2x3 T2B
2x1 MU
2x5 wallballs

MAIN

A. CF Open 14.4 - 14 min AMRAP
{
60 cal row
50 T2B
40 wallball 20#
30 Cleans 135#
20 MU
}
Got through 23 of the Cleans, so 173.

3 Times I've done this before
2014-03: 172
2015-12: 182 (Part of a throwdown comp)
2017-12: 170

2019-09-23 WOD

WARM
std warmup
clean drills

MAIN

A. Capacity test:

A1. Build to a heavy power clean in 8 min
5x45, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175

Rest 4 min

A2. At 85% of above ORM (150# -  so I did 155), do AMRAP in 8 min
42 reps (sets of 3 every 30 seconds with one 30 miss in there (14 sets of 3)

B. 3 rounds, each a sprint, 2min b/t
{
5 strict HSPU
5 Front Squat (cleaned 1st from floor) 135# (75% of above)
}
30s, 31s, 32s

I added:

C. MU Practice
3 strict singles

2019-09-21 WOD

Tom came with me, but tweaked shoulder meant scaling everything (back squat, situp, box stepups, run)

WARM
std warmup
several of movements below
1200m row

MAIN

A. 10 rounds
{
5 thruster (start 75#, increasing weight per round)
10 pullups
5 box jumps 30"
200m run
}
Thruster weight: 2x75, 2x85, 2x95, 2x105, 1x115, 1x125
time: 29:29

2019-09-20 WOD

WARM
std warmup
snatch drills

MAIN

A. 10 min work on form w this complex
{
1 Snatch high pull
1 Snatch
}
4x45, 2x65, 2x75

B. For time
{
100-80-60-40-20 DU's
50-40-30-20-10 T2B
25-20-15-10-5 Cal Airdyne
}
24:48 (OMG that was a lot of T2B)

C. 3 rounds, not for time
3 Strict pullups 31x1 tempo

2019-09-19 WOD

Active recovery day

WARM
std warmup (was late and missed most of it)
clean drills

MAIN

A. 500m row
1:57

B. Work to a heavy Power Clean Push Jerk
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 1x175(clean, failed jerk), 1x165

C. (superset w above) HS work
HSHold ~10s x 6sets

D. 3 rounds, not for time
{
1 strictMU
5 Tuck Front Lever Pull
}

E. 3x5 Ab wheel rollout (on knees)

2019-09-18 WOD

WARM
std warmup
2x100m row sprint
2x10 KBS


MAIN

Capacity test, repeat from 2017-10-16, though structure was a bit different, and I scaled weight different, so can't really compare.

A. For time
{
250m row
15 burpees
25 KBS 3/4 height 70#
15 burpees
250m row
}
5:00 even

rest 12 min

B. repeat of A.
5:11

C. Benchpress 5-3-1 moderate heavy
warm: 5x95
main: 5x115, 3x135, 1x155

D. (superset w above)
2x5 ring dip
2x4 ring dip 31x1 tempo

2019-09-17 WOD

WARM
std warmup
150m row
300m row
several goblet squats, DB CJ, DB Front Squats at lighter weight
200m run

MAIN

A. 3x5 Goblet Squat, heavy-ish
5x35#, 5x50#
3x5 @ 60#

B. 14 min AMRAP. 2,4,6,8... of
{
DB Hang Power Clean 2x35#
DB Front Squat 2x35#
DB Pushup
}
Got 2,4,6,8,10,12,14,16 done = 72 reps of each

I added

C. MU Practice
1,1,2,1 StrictMU

2019-09-16 WOD

WARM
std warmup
750m, 400m, 300m row(s)
pullup warmup (3x3)
back squat 5x45, 5x75, 3x95, 3x115, 3x135
push jerk 5x45, 3x95, 3x115, 3x135

MAIN

Capacity test
{
A. 4 min max cal row
70 calories

1 min rest

B. 3 min max pullups
41 pullups

1 min rest

C. 2 min bw back squat
16 reps at 165#

1 min rest

D. 1 min S2O (push jerk)  135#
12 reps 
}

139 total

I added:

E. 3x3 tuck front lever pull/raise

F. 2x3 banded one arm pulldown (right side only)

2019-09-15 Sunday Run & Yoga

Cut the run a bit short because the usual bridge I take was under construction and it was POURING. Ya, I'm soft.

A. Run 7.85km - 38:46 - 4:57 pace

later

B. 1hr yoga class

2019-09-14 WOD

Saturday, partner wod, Tom came along w me

WARM
750m row
std warmup
several of each of movements below

MAIN

A. 30 min AMRAP
100 T2B buy-in (one time only) - I did 50, and Tom did 50 knee raises..
{
10 MU (I did 5 MU, Tom did 10pullup, 10pushup)
20 box jump 24" (10 each)
30 wallball each (I did 20#, tom did 10#)
40 DU each (I did 40 DU, tom did 80 SU)
50m Dball carry each (I did 100#, Tom did 50#)
}
2 full rounds plus MU, box jump and 15 wallball each before the timecap

2019-09-13 WOD

WARM
std warmup
750m row
clean/thruster drills

MAIN

A. Work to a heavy squat clean thruster
3x75, 3x95, 2x115, 2x135, 1x165

B. For time
{
15 Squat Clean Thruster 75# (Rx was 95#)
15 C2B pullups
200m run
12 Squat Clean Thruster 95# (Rx was 115#)
12 C2B pullups
200m run
9 Squat Clean Thruster 115# (Rx was 135#)
9 C2B pullups
200m run
6 Squat Clean Thruster 135# (Rx was 155#)
6 C2B pullups
200m run
3 Squat Clean Thruster 145# (Rx was 185#)
3 C2B pullups
200m run
}
time: 21:18

I added

C. Abwheel rollout (from knees)
5,4,3,2,1

2019-09-12 WOD

Active recovery day, plus just getting over some food poisoning, so didn't go too hard

WARM
std warmup

MAIN

A. Work to a moderate Power Clean & Push Jerk
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175 (failed the jerk, but got the power clean)

B. (Superset w above)  One Arm Chinup (assisted)
2/side with banded assist - 6 sets

C. MU Practice
2 kipping
3 strict

D. (Superset w above) HSHold
4 x 10sec

2019-09-10 Travel Workout

A. 10 rounds for time
{
10 pushup
6 DB Snatch 45#
10 Air Squat
6 strict HSPU
10 situp
6 pistol
}
time: 33:30

2019-09-09 Travel Workout

5k run in Dubrovnik along the harbor

A. Run 5.0km; 24:20; 4:52 pace

2019-09-08 Travel Workout

Lightweight workout as I wasn't feeling 100% after yesterday's 34-hr travel adventure, but wanted to get *something* done so...

A. 1 mile run

B. 3x6 back squat (on press though)
6x60,80,100 kg (~130, 175, 220#)

C. 5 rounds, not for time
{
4 DB snatch/arm
8 lat pulldown 60kg (130#)
}

D. 5 rounds, not for time
{
10 pushup
1 HSHold ~10s
}

E. DB lateral raise
3x5/side 15#

2019-09-06 Travel Workout

Travel workout while in the hotel for a conf...

A. 5 rounds, not for time
{
1 TGU/side, 30# KB
5 strict chinup
}

B. 5 rounds, not for time
{
6 DB benchpress 2x45#
1 HSHold 10s
}

C. 3 rounds, not for time
{
5 DB Curl/side 25,35,45#
5 DB Row, right side only 50#
5 DB cable pulldown right side only 100#
}

D. 3 rounds
10 cable pull down crunch

2019-09-05 Travel Workout

Hotel workout while in Taipei

A. 10,9,8,7,6,...1
{
DB Snatch 50#
pushup
situp
Strict HSPU (dropped a few reps)
strict pullup (dropped a few reps)
pistols
}

2019-09-02 Labor Day Run

Missed Sunday run, but up in Seattle overnight so did a quick one today.

A. run 4.75km; 24:49: 5:13 pace

2019-08-31 WOD

//Tom came along, but not a partner workout.

WARM
std warmup
50 cal airdyne
200m run

MAIN

A. For time, 35 min cap
{
200DU
800m run
25 OHSquat 75# (Rx was 50 @  95)
50 pullups
50 cal Airdyne
400m run
15 OHSquat 95# (Rx was 25 @  115)
25 C2B pullups
25 cal Airdyne
100 DU
}

34:30

(Tom subbed Front squats for OHS, and did fewer of them, and did SU instead of DU. Rx'd the rest)

2019-08-30 WOD

WARM
1k row
std warmup

MAIN

A. 4 rounds, not for time
{
5 ring dips 31x1 tempo
5 pullups 31x1 tempo
}

B. 10 min AMRAP
{
250m row
8 strict HSPU (Rx was 10 kipping)
5 Dball clean 100#
}
5 dball cleans short of 4 full rounds

5 min rest

C. 10 min AMRAP
{
25 cal AirDyne
5 Power Cleans 135# (Rx was 115)
5 box jump 30" (Rx was 24")
}
4 full rounds

2019-08-29 WOD

Active recovery day

WARM
std warmup
3x400m row (interspersed w other warmup movements
200m run
clean drills (on my own)

MAIN

A. Squat Clean and Push Jerk, 21's (5-5-5-1-1-1-1-1-1 while building)
5x75, 5x95, 5x115,
1x 135, 145, 155, 165, 175, 185(failed)

B (superset w above) HSHolds
6x~10s each

C. 3 rounds, not for time
{
2 One Arm Chinup (assisted) per side)
1 tuck front lever
1 kipping MU (no false grip!)
}

2019-08-28 WOD

WARM
500m row
std warmup
200m run

MAIN

A. 5-3-1 Back squat at 60/70/80% ORM
(been a while since I maxed and I wouldn't be at my previous of 275, so aimed to play it by ear a bit)
warm: 7x45, 7x95, 5x135
main: 5x165, 3x185, 1x215 (actually, 215 is about 80% of 275, so...)

B. For time
{
3 rounds
{
7 Thruster 95#
7 burpee bar jump
}
400m run

3 rounds
{
5 Thruster 115#
5 burpee bar jump
}
400m run

3 rounds
{
3 Thruster 135# (did 3x2 here - I was just gassed and these were pretty heavy)
3 burpee bar jump
}
400m run
}
15:05

I added

C. 3 HSHold ~10s

2019-08-27 WOD

WARM
std warmup (Missed most of it though!)

MAIN

A. 4 sets
{
6 benchpress 95# 31x1 tempo
6 bb row 75# 31x1 tempo
}

B. For time
{
10,9,8,7,6,5,4,3,2,1 T2B
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 wallball 20#
}
9:25

I added

C. MU practice
1 kipping MU
3 strict MU

2019-08-26 WOD & bike

WARM
750m row
std warmup

MAIN

A. Skill work on rope climbs
~6 12 foot climbs, working on technique

B. 15 min AMRAP
{
1 rope climb 12' (Rx was 15')
20 cal airdyne
20 cal row
20 DU
} +add one rope climb per round

3 full rounds + 4 rope climbs + 20 cal Airdyne + 10 cal row

C. Accessory work - 3 rounds, not for time
{
6 One Arm Banded Pull-down (Right arm only*)
6 DB bent over row 45#*
6 banded internal/external rotation per side
1 min plank hold
}
* working on some assymmetry

that evening:

D. Mountain biking

~8miles w fair amount of climb in there.

2019-08-24 WOD

Partner wod, Tom came along

WARM
std warmup
2 min AirDyne
200m run

MAIN

A. Activation: 3 rounds, not for time
{
10s plate step-ups - fast
5 OH press 45#
5 Push Press 45#
10 hollow-rocks
10 supermans
}

B. For time, with partner, one works while other rests
{
500 DU, or 750 SU (I did 300 DU, Tom did 300 SU)
150 push press 95# (I did 75 reps at 95#, Tom did 75 @ 35#)
100 T2B (I did 50 T2B, Tom did 50 hanging knee raise)
50 front squat (5x5 each, me at 95#, Tom at 35#)
1 mile run together
}
time: 33:00

I added:

C. StrictMU practice
3 strict MU, 1 slow strict MU

2019-08-23 WOD

WARM
std warmup
400m row
deadlift warmup (5x95, 5x135, 2x185)
200m run

MAIN

A. 20 min AMRAP
{
5 deadlift 185 (Rx was 275)
10 DB Floor Press 2x45# (Rx was 50 but they were all in use)
10 HSPU (Rx was 15 - Did a mix of strict and kipping)
20 DB Front Rack lunge (same 2x45# as above)
25 cal Airdyne
30 situp
}
Just shy of 3 full rounds. (few HSPU short)

2019-08-21 WOD & Yoga

WARM
std warmup
snatch drills

MAIN

A. EMOM 10
{
High Hang Snatch
Hang Snatch
Snatch
}
3x45, 3x65, 4x75

B. "Amanda" (scaled) 9-7-5
{
Power Snatch 95# (Rx is 135)
Ring MU
}
time: 8:48

--

That evening:

C. 1 hr yoga class

2019-08-20 WOD

WARM
std warmup
400m run

MAIN

A. Strength/tempo work for 10 min. 4 rounds of
{
4 Weighted Tempo Strict Pullups 10#
3 Weighted Tempo Ring Dip 10#
}

B. 16 min AMRAP
{
21-15-9
{
T2B
Box Jump 24"
}

400m run

12-9-6
{
hollow rock
pushup
}

400m run
}

1 round + finished second round of 21-15-9

2019-08-19 WOD

WARM
90 cal Airdyne
std warmup
clean drills
200m run

MAIN

A. EMOM 10
{
even: 6 devils press 2x30# (Rx was 7 reps, 2x40#)
odd: Clean, followed by Front Squat: 95, 95, 115, 135, 155.
}

B. Rowing sprint starts (4 of them, to warm up for C)

C. For time
{
250m row sprint
12 Cleans 95# (Rx was 15 reps)
250m row sprint
12 Cleans 95# (Rx was 15 reps)
}
4:35

I added

D. MU practice
3x 2 StrictMU UB

2019-08-18 Sunday Run & Yoga

A. Run 5.65km; 25:57; 4:36 pace

B. 1hr yoga class later in afternoon

2019-08-17 WOD

Saturday WOD & Tom came along

WARM

100cal Airdyne (moderate pace, in 3 segments)
std warmup
Several of movements below
200m run

MAIN

A. Partner WOD. do run together, split rest of work as you want (I did a bit more than half on the last few rounds)
{
400m medball run 30#
50 DB Deadlift (2x35#, Tom did 2x15) (25 each)
50 DB Front Squat 2x35# (25 each)
50 push press 1x35# (25 each)

400m medball run 30#
40 DB Deadlift (2x35#, Tom did 2x15) (25 each)
40 DB Front Squat 2x35# (25 each)
40 push press 1x35# (25 each)

400m medball run 30#
30 DB Deadlift (2x35#, Tom did 2x15) (25 each)
30 DB Front Squat 2x35# (25 each)
30 push press 1x35# (25 each)

400m medball run 30#
20 DB Deadlift (2x35#, Tom did 2x15) (25 each)
20 DB Front Squat 2x35# (25 each)
20 push press 1x35# (25 each)
}
Time: 37:47

I added

B. Strict MU practice
1,2,3 UB

2019-08-14 WOD

WARM
std warmup
200m run

MAIN

A. 10 min HS practice

Lots of HSHold and HSPlatewalk

B. 3 rounds for time
{
30 KBS 53#
25 Wallball 20#
20 push press 75#
15 box jumps 24"
10 Hang Power Clean 75#
400m run
}
21:54

2019-08-13 WOD

WARM
std warmup
clean drills

MAIN

A. EMOM 10
{
High-hang Clean
Hang Clean
Clean
}
4x95, 3x115, 2x135, 1x155

B. 12 min AMRAP
{
3 Power Clean (touch-n-go)
6 alternating front rack lunge
9 T2B
24 DU
}
7 rounds even

I added

C. MU practice
3x1 Strict MU

2019-08-12 WOD

WARM
std warmup
200m run

MAIN

A. EMOM 10
{
5 pullup (strict UB for 2 sets; kipping UB for 7 sets)
5 ring dips
}

B. 10 round, 90s/round.
{
1 12' legless rope climb top of each round (Rx was regular climb)
then max reps for remainder of (rotate 2x each)
{
Air Squats (40/round)
Burpees (12/round)
Lunges (30/round
Situps (30/round)

}

I added the posted extra work

C. for time

{

100 situps

100 v-ups

100 T2B

}

time: 24:15

2019-08-11 Yoga

Skipped the  Sunday run, but made it to a yoga class

A. 1hr yoga class

2019-08-10-WOD

WARM
1500m row
std warmup

MAIN

A. 10 min AMRAP w partner
{
P1: 100m farmer carry 2x53# kb (tom did 2x16)
P2, amrap until P1 finishes:
- 7 Thruster 95# (Tom did 35# bar)
-7 burpees
}
4 rounds of each, plus 3 thrusters

B. 10 min AMRAP w partner
{
P1: 5 strict HSPU (Rx was 10 hspu, tom did db press)
P2: 5 d-ball over 100# (tom did 30#)
}
4 rounds

C. 10 min AMRAP w partner. Both finish a movement, then switch
{
P1: 15 cal Airdyne
P2: 10 Box jump 24" (last round I did 30"
}
5 rounds

2019-08-09 WOD

WARM
800m row
std warmup
snatch drills

MAIN

A. EMOM 10
{
Power Snatch
Hang power Snatch
2 OH Squat
}
2x45, 4x65, 3x75, 1x95

B. 4 rounds, each movement 1 min (max reps in 45s, 15s rest)
{
MU (5,5,4,4)
DU (40x4)
T2B (12x4)
Air Squat (15x4)
}

Accessory (Rx was 10 rounds - I went heavier and did 5)

C. 5 rounds
{
3 bench press (95, 4x135)
3 weighted chinup (10,15,20,25)
3 cleans (95, 4x135)
}

2019-08-08 WOD

Active recovery day but decided to push a bit, since I missed Tuesday.

WARM
std warmup
Several of each movement in B

MAIN

A. 500m row
1:57

B. 10 rounds for time
{
3 CJ 135#
3 Strict HSPU
3 MU (6x3, 2 x(2,1), 2 x (1,1,1))
}
22:44 (2min faster than last week)

2019-08-07 WOD

WARM
std warmup

MAIN

A. 5 min Airdyne for cals
106 cals


B. 5x3 OH Press
warm: 3x65,
main: 3x75, 3x85, 3x95, 3x105, 3x105

C. 3 sets for reps, as follows:
{
3 min amrap push jerk 115# (Rx was 165)
8,6,4,4,4,2 = 28 reps

2 min rest

2 min amrap push jerk 95# (Rx was 135)
10, 6, 4,4, 2 = 26 reps

2 min rest
1 min amrap push jerk 95# (Rx was 115)
10,5,5,2 = 22 reps
}

I added

D. MU practice
5 strict MU

2019-08-05 WOD

WARM
std warmup
few rounds of A below, w empty bar and 5 cals on airdyne

MAIN

A. 6 rounds, each at the start of 5 min (0,5,10...)
{
30 cal Airdyne (or until you 'hit the wall' which for me was 25,25,20,20,15,15
15 Front Squats (I did 10) @ 95#
7 Burpee over bar
}
~2:00 to 2:15 each round, but reps scaled per above

B. Weighted Strict MUs
2xBW, 2x10#, 1x15#

2019-08-04 Sunday Run

A. Run 10k. 46:14, 4:37 pace

fastest pace on a 10k in about 10 months or so!

2019-08-02 WOD

WARM
std warmup
3x200m row
3x
{
20 SU
5 box stepups)
}

MAIN

A. 8 min EMOM
{
20 DU
5 box jump 20"
}

B. 4 rounds for time
{
800m run
15 GHD situp (Rx was 25 v-up)
25 pushup
}
21:45

2019-08-01 WOD

Active recovery day, but decided to push myself a bit since I missed yesterday.

WARM
std warmup
CJ: 5x45, 3x95, 3x115, 3x135
HSPU: 2 singles
MU: 2 singles

MAIN

A. 10 rounds for time
{
3 Power Clean & Jerk
3 Strict HSPU
3 MU
}
24:45

B. 3x10 GHD situps

2019-07-31 Yoga

Slept in through gym time this morning, but made it to evening yoga

A. 1hr yoga class

2019-07-30 WOD

WARM
~5 min Airdyne (didn't measure cals)
std warmup
200m run

MAIN

A. 3 rounds, not for time
{
1 legless rope climb (Rx was 2 standard rc's)
30 DU
4 tall box jump 24"
}

warm for B:
deadlift 5x95, 5x135
2 MU

B. 16 min AMRAP
{
8 deadlift 165# (Rx was 225, but goal was 50% so...)
4 MU
200m run
10 deadlift 165# (Rx was 225, but goal was 50% so...)
5 MU
200m run

12 deadlift 165# (Rx was 225, but goal was 50% so...)
6 MU
200m run

14 deadlift 165# (Rx was 225, but goal was 50% so...)
7 MU
200m run

4 deadlift 165# (Rx was 225, but goal was 50% so...)
(hit time cap)
}
22MU, 48 deadlift, 800m run

2019-07-29 WOD

WARM
400m run (tread)
std warmup
200m run

MAIN

A. Work to a heavy 3 rep max back squat
(haven't been on the cycle so didn't go too heavy)
5x45, 5x95, 5x135, 3x165, 3x185, 3x205

B. For time: 27-21-15-9
{
One arm DB power clean & jerk 50#
T2B
}
time: 11:14

I added

C. Weighted StrictMU
2xBW, 1x10#, 1x15#, 1x20#(failed)

2019-07-28 Yoga

A. 1hr yoga class

2019-07-27 WOD

Saturday partner workout w Tom.

WARM
500m row
std warmup
400m run

MAIN

A. 4 rounds each for time
{
7 Push Jerk 115#
12 back squat 115# (Rx was 14 reps)
}
8 min

rest 3 min

A. 5 rounds each for time
{
5 front squats 115# (Rx was 7)
14 pullups
}
12:30

rest 3 min

C. 3 rounds each for time
{
5 Clean & Jerk 115# (Rx was 7)
1 legless rope climb 12' (Rx was 2 to 15' or 3 to 12')
}

forgot to note time on this one

D. 800m run

I added:

E. 2 strict MU

2019-07-26 WOD

WARM
500m row
std warmup

MAIN

A. 3-3-3 x3 OH Press
warm: 5x45, 5x65
main: 3-3-3 @75, 95, 95 (failed a couple reps on last set)

B. 5 min AMRAP
{
5 Power Clean 135#
10 T2B
}
4 rounds + 3 power cleans

4 min rest

C. 5 min AMRAP
{
10 deadlift 155#
5 burpee box jump 24"
}
4 rounds + 2 deadlift

I added

D. Slow MU practice
3 strict MU - ~10s each

2019-07-25 WOD

Active recovery day

WARM
std warmup
500m row
200m run

MAIN

A. Work to a moderate way Clean & Push Jerk
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165

B. (superset w above) HS Work
2 HS Hold for balance
2 Headstand raise
2 HSPU negatives

C. 10 rounds, not for time
{
1 strict MU
2 pistols
}

2019-07-24 WOD & Yoga

WARM
750m row
std warmupB
200m run

MAIN

A. Skill work - barMU
8 kip swings
8 hip to bar
5 barMU

B. 4 rounds for time
{
200m run
30 DU
3 BarMU (Rx was 5)
}
9:00

I added:

C. 5 rounds, not for time
{
1 HSHold 5-10s
10 GHD situps
}

- Later -

D. 1hr yoga class

2019-07-23 WOD

WARM
std warmup
400m run
snatch drills

MAIN

A. EMOM 8
{
Snatch high pull
Snatch
}
45, 45, 65, 65, 65, 65, 75, 75

B. Tabata push press x3:

B1. Tabata push press 95#
8, 6, 5, 4,4,4,4,4 = 39 reps

rest 3 min

B2. Tabata push press 65#
9,8,7,6,5,5,5,5 = 50 reps

rest 3 min

B3. Tabata push press 45#

10,9,8,7,6,6,6,8 = 60 reps

I added.

C. 3 Strict MU

2019-07-22 WOD

WARM
std warmup (missed most of it)
200m run

MAIN

A. 3x 3.3.3 BackSquat clusters
warm: 5x45, 95, 135
main: 3x 3.3.3 @ 165

B. 12 min AMRAP
{
24 cal AirDyne
24 alt lunges
12 pullups
20s hanging l-sit
}
3 rounds + 12 cal airdyne

I added

C. MU practice
3 strict MU

2019-07-21 Sunday run & bike

A. Run 5.73 km, 26:53, 4:42 pace

later

B. Bike ~10km, not for time

2019-07-20 WOD

WARM
500m row
std warmup
200m run

MAIN

All parts w partner

A. 7 min amrap
{
7 cal row (partner kbs)
100m run (together)
14 KBS 53# (partner rows)
100m run (together)
}
3 rounds of above, plus 2 cal on rower

2 min rest

B. 7 min amrap
{
14 partner wallball (7 each)
7 T2B (partner hangs from bar)
30s bar hang (while partner does T2B)
}
3 rounds

2 min rest

C. 7 min amrap
{
15 cal AirDyne
partner does DB snatch 50# until 1st partner done airdyne
}
4 full rounds

2019-07-19 WOD

WARM
std warmup
few of each movement below

MAIN

A. For time, 40 min cap
{
400m run
100  barbell curls 45#
400m run
100 alt lunges

400m run
100 CG pushups

400m run
100 Back Squat 45#

400m run
100 OH Press 45#

400m run
100 alt DB Curl 25#

}

42:54 (went over a bit to finish)

2019-07-18 WOD

Active recovery day

WARM
std warmup

MAIN

A. Row 1k
3:56

B. Work to a heavy CJ
3x75, 3x95, 3x115, 3x135, 2x155, 1x175 (clean, failed the jerk)

C. HSHold
6x 5-10s (superset w above)

D. Not for time:
{
1 strict MU
10 GHD situp
2 strict MU
10 GHD situp

3 strict MU (failed 3rd)
10 GHD situp
}

2019-07-17 WOD

Back to the box!

WARM
750m row
std warmup

MAIN

A. 3-3-3 x3 Front Squat clusters
3-3-3 Front Squat @ 95
3-3-3 Front Squat @ 115

3-3-3 Front Squat @ 135

B. 14 min Amrap
{
10 Power Snatch 75# (Rx was 12 @ 95)
8 C2B Pullup
200m run
}
4 sets plus 10 snatches

2019-07-16 Travel Workout

Ran around Zurich for the one morning I was going to be here

A. Run 5.3km, 28:42, pace 5:25

2019-07-15 Paris travel workout

Ran around the city a bit, and did a park workout at a park I found w pullup bars and such

A. Run 6.48km, 36:28, 5:38 pace (but was broken around below)

B. 4 rounds, not for time
{
5 pushups
4 dips
3 pullup
2 BarMU
1 Wallwalk
}

2019-07-14 Travel Workout

Thought I'd see how I did at Murph, having done it 2 days ago.

A. "Murph". For time:
{
- 1mile run

- 20 sets of
{
5 pullups
10 pushups
15 air squats
}

- 1 mile run
}
time: 42:30

2019-07-13 Travel Workout

Still pretty sore from yesterday, so did a run at moderate pace, stopped to take a few pix of Luxembourg gardens.

A. Run 5k, not for time.

2019-07-12 Travel Workout

Found a cool area beside the seine with pullup bars and such, so.... Murph!

A. "Murph"
- 1 Mile run
- 100 pullups
- 200 pushups
- 300 squats
- 1 Mile run

Did *approx* a mile run from apartement to workout area (~1.5k)

Then 20 sets of 5-10-15


Then ran back.

Time. 44:30

2019-07-11 Travel Workout

Found a place along the Seine that has pullup bars and some other workout gear, so...

A. 1.5km run

B. 2x5 pullup

C. 5 rounds, not for time
{
10 Air squats
8 pushups
6 dips
4 chinups
2 BarMU
}

D. 3 rounds, not for time
{
1 tuck front lever
1 HSHold
}

E. 1.5km run

2019-07-10 Travel Workout

A. Run 7.0km; 37:36;  5:22 pace

2019-07-08 Travel Workout

Dropped by the same gym in Amsterdam. They had a CF class going on at 7, but it was full, so I did my own thing.

WARM
Run 1.2km (on way there)
std warmup

Main

(A, B, borrowed from April 12)
A. 3x3 push press w increasing weight
warm: 1x4 w 45#
main: 3x95, 3x115, 3x135

B. For time:
B.1. 800m row buy-in

B.2.
{
5 Power Clean 135#
3 Front Squat 135#
3 Strict MU
}

B.3. 800m row cash-out

Time: 18:30 (previous: 16m, but I had to do a lot working in with others there, etc)

C. 3 rounds,  not for time:

{

3 DB Snatch/side 55#

20-30s HSHold 

}

2019-07-07 Travel Workout

Found a great gym about 1km from my Airbnb here in Amsterdam. Sunday was open gym, so repeated the workout I did in Zermatt to see how I compared at sea level :-). Tomorrow they have a class I'll join.

A. 1.5km run (on way there)

B. activation
{
CJ 5x45, 3x95, 3x115, 2x135
HSHold 2x10s
2 strict MU
}

C. 10 rounds for time:
{
3 CJ 135# (Power Clean & Push Jerk)
2 Strict HSPU
1 Strict MU
}
17:30 (few min better than a week ago)

D. 3 rounds, not for time
{
1 tuck front lever 5s
1 tuck back lever 5s
}

2019-07-06 Travel Workout

Went for a run in Brussels. The Tour de France was starting here this morning, so it was NUTS getting around with all the barricated streets/intersections. Slowed me down a lot.

A. Run 5.1km;  35.22 ; 6:56 pace

2019-07-05 Travel Workout

A bit of a run plus an improvised park workout.

A. Run 3.55km; 19:26; 5:29 pace

B. 5 rounds, not for time:
{
5 dips
5 pushups
5 tuck front lever pullups
3 chinups
}

C. HS Holds
5x10s

2019-07-04 Travel Workout

Travel workout while in Brugges.

A. Run 5.8km, 36:18, 6:15 pace

2019-07-03 Travel Workout

Out for a run in Pierrefonds, France.

A. Run 4.58km, 25:00, 5:27 pace

2019-07-01 Travel Workout

A. 5.53km run, 31:50, 5:46

2019-06-30 Travel Workout

In Saumur, France. Did a short run up to the grocery store, then a quick park workout in the park across the street.

A. 1 mile run

B. 5 rounds, not for time
{
5 strict chinups
10 pushups
}

C. HS practice
5 HSHold, 20s each
bent finger trick helped a lot!

D. 1 mile walk (back w groceries!)

2019-06-29 Travel Workout

A. Run 5.25 km; 31:20; 5:58 pace (lots of stopping for pics)

2019-06-28 Travel Workout

Folks at Crossfit Zermatt were nice enough to give me the keycode to let myself in and had a workout to myself early in the morning.

A. Run 1km (to the gym)

B. Activation - 2 rounds
{
2 cleans 95, 115#
2 HSHold
2 ring pullup, 1strict MU
}

C. 10 rounds for time
{
3 CJ 135#
2 Strict HSPU
1 Strict MU
}
20 min (the air is thin up there!)

2019-06-27 Travel workout

In Zermatt, Switzerland today.  After waiting for a local box to open at 7am as they were supposed to, I gave up, and instead did my own small workout as I was pressed for time.

A. 1km run

B. 6 rounds, not for time
{
5 l-sit chinups
1 HSHold
}

C. 1km run

Later

D. 10km hike down from partway up Klein Matterhorn in Zermatt - ~3hrs

2019-06-26 Travel Workout

Last morning in Venice. Did a quick run to see a part of the city I'd not seen yet

A. 5.01 km run. 35:26. 7:04 pace (faster, but stopped to take some pics, check my map, etc)

2019-06-25 Travel Workout

Had a nice run around scenic Venice. Had to stop to check map a couple times, so pace was off

A. Run 5.74k,  34.24,  5:59 pace

2019-06-24 Travel Workout

Ran around Athens on our last morning there.

A. Run 5.72km, 33:13, 5:49 pace

2019-06-23 Travel Workout

Travel workout in a city park here in Athens

A. 1km run

B. 10,9...1
{
Chinups/Pullups (5+5, 5+4, 4+4...)
pushups
}

C. 1km run

2019-06-22 Travel Workout

Ran along the breakwater where our boat was docked.

A. Run 4.7km, 24:21, 5:11 pace

2019-06-20 Travel Workout

Ran around the little peninsula we were docked at

A. Run 4.59km, 25:00, 5:26 pace

2019-06-18 Travel Workout

SHORT run while I checked out some ruins on the island we were on

A. Run 2.05km, not for time

2019-06-16 Travel Workout

Ran along the Tiber while in Rome

A. Run 5.66km, 29:27, 5:12 pace

2019-06-14 Travel Workout

Arrived in Rome yesterday after 24 hrs of travel, so crashed, got up, got a quick run in.

A. Run 4.3km; 26:00; 6:03 pace (lots of stopping to check map, etc)

2019-06-12 WOD

WARM
std warmup
clean drills
400m run

MAIN

A. "The Chief" - 5 rounds, each for max rounds in 3 min, w 1 min rest between rounds
{
135# Power Clean
6 pushups
9 Air Squats
}
I managed 4 rounds, per round, for 20 rounds total

2019-06-11 WOD

WARM
std warmup
400m run
10 cal ski erg

MAIN

A. 5 rounds, not for time
{
3 weighted dips 20#
5 strict dips
7 kipping dips
}
3-5-7, 3-5-5, 3-5-3, 3-3-3, 3-3-3

B. For time: 25-20-15-10-5 (Rx was double that)
{
Db Snatch 50#
T2B
}
time: 14:41

I added

C. 3 rounds, not for time
{
1 strict MU
1 HSHold ~20s
}

2019-06-10 WOD

WARM
std warmup
70 cal AirDyne (in 4 stints)

MAIN

A. BackSquat clusters 3x 10.10.10 (30s/3min)
10.10.10 @ 95
10.10.10 @ 105
10.10.10 @ 115

B. Sprint sets - 4 sets, on 4 min mark
{
7 wallball 25#
5 burpees
8 can AirDyne
}
~1min each (timer on airdyne wasn't working)

I added

C. StrictMU practice
1,2,3

2019-06-09 Sunday Run

Not quite 10k but been a while since I got close, so good enough.

A. Run 9.05km, 43:41; 4:50 pace

2019-06-08 WOD

Saturday partner wod, Tom came along.

WARM
std warmup
200m run
several of movements below

MAIN

A. 10 min EMOM
{
odd: 5 thruster 95# (Rx was 6 @ 135) - Tom did 45# bar
even: 3 Strict MU (Rx was 6 MU) - Tom did 4 strict pullups, 4 pushups
}

B. "Kelly" w partner. 5 rounds for time, run together, trade off as needed
{
400m run (together)
30 wallball 20# (3x5 each)
30 box jump 24" (15x1 each)
}
23:30

2019-06-07 WOD

WARM
std warmup
3x10s Airdyne sprints
2x20 du
2x5 DBSquatThruster 20#
2x5 pullup

MAIN

A. 4 rounds, each on the 3 min mark
15 cal AirDyne for time
19s, 18s, 19s, 19s

B. For time: 12-10-8-6-4 of
{
DB HangCleanThruster 2x35# (Rx was 50#)
C2B pullup
25 DU on each round (5 rounds)
}
10:19

C: w partner, trade off as neeed
{
100 russian KBS 53# (Rx was 70)
100 T2B
}
Did 10x5 each, in 6:39

I added

D. 2 StrictMU

2019-06-06 Travel Workout

Quick hotel workout before heading off to meetings.

A. 10,9,8...1
{
Pushup
Air Squat
}

B. HSHold practice
3x30s

2019-06-04 WOD

WARM
2x250m row
std warmup
deadlift/clean/backsquat/s2oh drills

MAIN

A. 10 min EMOM
{
Odd: 10 GHD situp (Rx was 15 v-up)
Even: 10 T2B (Rx was 15 T2B)
}

B. For time, 20 min cap
{
400m run
50 Deadlift 135# (Rx was 185#)
400m run
50 Back Squat 115# (Rx was 135#)
400m run
50 Push Jerk 95# (Rx was 115#)
}
19:30

I added

C. Chinup work
1x5 chinup
2x2/side OneArmChinup (assisted)

2019-06-03 WOD

WARM

std warmup
row 750m
clean drills

MAIN

A. 10 min EMOM
{
Clean
Hang Clean
SplitJerk/PushJerk (did split up to 5th round, then pushjerk when it got heavier)
}
95, 105, 115, 125, 135, 135, 145, 145, 155, 165

B. 5 rounds for time
{
10 burpees
20 wallball 20#
}
9:24

I added

C. MU practice
1, 2, 3 strict MU

2019-06-02 Sunday Run

Was pressed for time, so just did a 3K run instead of 5k or more

A. Run 3k, ~15min, ~4:50/km

2019-06-01 WOD

Saturday partner wod. Tom came along today

WARM
std warmup
1k row

MAIN

A. Activation: tabata warmup
{
odd: 10 weighted situp 25#
even: 25 DU
}

B. 7 min AMRAP w partner
{
7 OH Squat 75# (Rx was 95#, Tom did empty training bar)
7 S2OH (Pushpress)
}
4 rounds even, each

. 7 min AMRAP w partner
{
16 Alternating DB Snatch 35# (8 each, Tom did 10#, Rx was 50#
10 D-ball over 100# (Tom did 30#)
}
3 rounds each, plus 4 snatches each

. 7 min AMRAP w partner
{
200m run (together)
14 burpee box jump over (7 each)
}
4 rounds even

2019-05-31 WOD

WARM
1k rew
std warmup
several of each of movements below.

MAIN

A. 3 rounds for time, w partner, share work as needed
{
5 MU (I did 3 strict, partner did 4 pushup + 4 pullup)
30 cal Airdyne (15 each, partner holds plank will other bikes)
19 Cleans @ 115# (10, 9, 9)
67 wallball (33,34,33)
}
21:13

B. 52 T2B for time
4:45s

2019-05-30 WOD

Active recovery day.

WARM
showed up late, so quick warmup on my own

MAIN

A. 500m row
2 min

B. Work to a heavy CJ
{
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 1x175, 1x185(fail)
}

C. HSHold
6x10s

D. 3 rounds, not for time
{
1 tuck front lever
1 strict MU
}

2019-05-29 WOD + running + yoga

WARM
std warmup

MAIN

A. 12 min work to a heavy 3-rep split jerk (power clean for each set off floor)
warm: 5x45, 3x75, 3x95
main: 3x115, 3x135, 3x155, 1x165 (failed second jerk. 155, 165 were pushjerks)

B. 20 min EMOM, rotating stations each minute, 5 rounds of each
{
15 GHD situps (Rx was 20 regular situps)
15 cal AirDyne (Rx was 18 cal)
16 DB Front Rack Lunge (Rx was 20 reps)
20 KBS 53#
}

I added

C. MU practice
3 slow strict MU

LATER....

D. 30 min of running (kids vs parents lacross game)

LATER....

E. 1hr yoga class

2019-05-28 WOD

WARM
std warmup
3x250m row
deadlift warmup

MAIN

A. Deadlift 4-2-4-2-4-2
warm: 8x45, 8x95, 6x135, 5x185
main:
4x205, 2x235
4x205, 2x265
4x205, 2x295

B. 5 rounds for time
{
5 Deadlift @ 75% (I did 205# which is ~60%)
10 Benchpress at ~60% (I did 135#, and did 8, 8.7.6.5)
}
10:50

I added

C. 3 rounds, not for time
{
1 HSHold ~10s
10 GHD situp
}

2019-05-27 Memorial day Murph

Had an appointment that precluded going to BCF at the two times they were doing Murph. So, Tom and I went and did it early at a local park. Tom did a half-murph and finished at 38:00. I finished at 34:18 - a PR, but did it segmented and without a vest

A. Murph: For time:
{
1 mile run
100 pullups
200 pushups
300 Air Squats
1 mile run
}

time: 34:18

(did 15* 5-10-20, then 5 rounds of 5-10)

2019-05-26 Sunday Run + Yoga

A. Run 5k; 23:49; 4:46 pace

later

B. 1hr yoga class

2019-05-25 WOD

WARM
std warmup
KB deadlifts, KBs, etc

A. 21-15-9 of
{
cals on Airdyne
thruster 95#
burpee bar-jump
}
14:50

B. 21-15-9
{
Deadlift 185# (Rx was 255#)
Ring MU (12-9-6)
}
10:59

C. 400m d-ball carry 50# (Rx was 800m 100#)

2019-05-23 WOD

WARM
std warmup
200m run

MAIN

A. 500m row

B. work to a heavy power clean + push jerk
5x45, 4x75, 3x115, 3x135, 3x155, 2x165, 1x175, 1x185 (got clean, failed jerk)

C. (superset w above) HSHolds
6x20s

D. 3 rounds, not for time
{
2 strict MU
12 GHD situp
}

2019-05-22 WOD

WARM
std warmup

MAIN

A. 10 min EMOM. Pick weight ~60% of front squat max (225 * .6 = 135)
{
Even: 5 Back Squat
Odd: 3 Cleans (last round I upped to 145#)
}

B. 5 rounds for time (really should have been 4, as we capped at 20 min)
{
500m row
15 pullup
10 box jumps 24"
3 push jerk 135# (Rx was 5 reps)
}
Finished 4 rounds at 19:30

C. 1 strict MU, just for fun

2019-05-21 WOD

WARM
250m row
std warmup

MAIN

A. 3 rounds, not for time
{
30s HSHold
1 legless rope climb 12'
30 DU
}

B. 10 min AMRAP
{
15 cal airdyne
12 T2B
6 burpee bar MU
}
3 rounds minus 4 reps

C. 30 man-makers (for someone's b-day)
2x20#
}

2019-05-20 WOD

WARM
400m run (tread)
std wamup
snatch drills
deadlift drills

MAIN

A. Deadlift 4-2-4-2-4-2 (4's at 60%, 2's increasing from 70% - I went a bit lighter because just getting over a cold
warm: 5x45, 5x95, 5x135
main:
4x165, 2x195
4x165, 2x225,
4x165, 2x255

B. 4 rounds for time (Rx was 10+10 each round, and heavier, but I scaled)
{
400m run
9 Power Snatch 45#
9 OH Squat 45#
400m run
8 Power Snatch 65#
8 OH Squat 65#

400m run
7 Power Snatch 75#
7 OH Squat 75#

400m run
6 Power Snatch 95#
6 OH Squat 95#

}

time: 15:02

I added:

C. MU practice

1, 2 StrictMU

2019-05-19 Sunday Yoga

Feeling under the weather, so skipped the run, but did make afternoon yoga class

A. 1hr yoga class

2019-05-15 WOD

WARM
std warmup
500m row

MAIN

A. 4 rounds, each for time
{
5 Deadlift 185 (Rx was 255)
7 ring dips (Rx was non-ring)
12 cal Airdyne (Rx was 15)
}
0:47, 0:49, 0:53, 0:56

B. AMRAP 10 - "Cindy"
{
5 pullup
10 pushup
15 Air squat
}
managed 10 rounds - stuck to pace of 1/minute

2019-05-13 WOD

WARM
std warmup

2 rounds
{
20 SU
3 Alternating DBSnatch 35#
20 SU
3 DB PushPress/side 35#
}

MAIN

A. Front Squat 3x5 @ ~60%
{
warm: 5x45, 5x95,
main: 5x135, 5x165, 5x185
}

B. 12 min AMRAP
{
20 DU
10 alternating DBSnatch 50#
20 DU
10 DB PushPress/side 50#
}
6 rounds even

Accessory

C. 3 rounds, not for time
{
5 ring dips
5 strict C2B pullups
}

D. 2 StrictMU

2019-05-12 Sunday Run

A. Run 5.0km; 20:59; 4:12 pace

That's a PR, and first sub-21 time. Runkeeper came in at 21:11, but I took 10s from hitting start to get going, and 2 to hit stop on the app.

2019-05-11 WOD

Saturday partner wod, Tom came w me again.

WARM
std warmup
several of movements below
1000m row

Tabata Bottom-to-bottom AirSquats

MAIN

A. 10 min EMOM
{
odd: 5 back squat 135# (Tom did 45#)
even: 10 box jumps 24"
}

B. 22 min AMRAP - w partner, trade off as needed, one rests while one works
{
22 HSPU (I did 11, and Tom did 11 seated DBPress)
22 Power Cleans 155# (I did 6,5, tom did 6,5 at 35#)
22 T2B (I did 6,5, tom did 6,5 knee raises)
22 burpees - partner holds d-ball while other burpees. (11 each, Tom held 30# dBall, I did 100#)
200m run
}
3 full rounds minus the 3rd run

2019-05-10 WOD

WARM
1k row
std warmup

MAIN

A. Activation - 3 rounds, not for time
{
10 T2B
1 legless rope climb 12'
40 DU
}

B. 12 min AMRAP
{
9 burpees
15 medball situp 20#
21 wallball 20#
27 DU
}
3 rounds + 9 burpees + 4 situps = 229 reps

C. With partner, for time
1 partner does 200m run
other partner does Air Squats, then swap
go until hitting 300 squats
(we went over by mistake, 320 reps of which I did 200, and 4 runs

2019-05-09 WOD

Active recovery day. Quick workout as I had to head to airport.

WARM
quick warmup

MAIN

A. Row 1k
4:04

B. Work to a heavy CJ
5x45, 4x75, 3x115, 3x135, 2x155, 1x175, 2x185 (failed)

C. HSHold (superset w above)
6x10s

2019-05-08 WOD

WARM
std warmup
200m run
snatch drills

MAIN

A. activation - 3 round for time
{
10 hollow rocks
5 pullup
5 pushup
3 snatch 45#
}

B. For time: 1,2,3,4,5,6,7,8,9,10. 20 min cap
{
Snatch 75# (Rx was 115#)
Muscle up (Rx was C2B pullup - this was Rx+ variant)
}
I got through the 7's and 5 reps each of the 8's. So 33 reps of each

2019-05-07 WOD

WARM
std warmup

MAIN

A. 3x5/side Single-leg KB deadlift
53, 70, 70

B. For time, 30 min cap
{
100 KBS 53# (Rx was 70#)
100 lunges
50 DB deadlift 2x50#
50 goblet Squat 53# (Rx was 70#)
100 pullups (20x5)
100 dips (I got 20 of these done by the time cap)
}
30 min

2019-05-06 WOD

WARM
std warmup
treadmill ~600m
clean drills

MAIN

A. 3x3 OHPress ~70%
warm: 5x45, 5x75,
main: 3x95, 3x115, 3x125

(warmup for B)
2 rounds
{
3 power cleans 115#, 135#
3 burpees
6 cal Airdyne
}

B. 4 sets, each for time, on 4 min mark (~3min rest)
{
3 Power cleans 135# touch'n'go
6 burpees
15 cal AirDyne
}
0:53, 0:56, 1:02, 1:02

I added

C. Strict MU practice
1,2

2019-05-03 WOD

WARM

Std warmup
several of each of movements below

MAIN

A. Deadlift 5x3 @ 60% (225)
warm: 5x95, 5x135
main: 3x185, 3x215, 3x225, 3x225, 3x245

B. Partner workout. 2 rounds for time, trade off as needed, 20 min cap. Run as cash-ou
{
50 HSPU (25 each on 1st round - I did 22 on second round)
40 KBS 53# (2x10 each, Rx was 70#)
30 Power CJ 115# (5x3 each)
20 cal row - Partner holds bar in front rack (10cal each)
}
Completed 2 rounds in 20:38
Did 400m run (Rx was 800, but had to get to work)

2019-05-02 WOD

WARM
std warmup

MAIN

A. 500m row
1:56

B. Work to a heavy PowerClean + Pushjerk
5x45, 5x75, 4x95, 4x115, 3x135, 2x155, 1x165, 1x175, 1x185(fail), 1x175(clean but failed jerk)

C. (superset w above) HSHold
8x10s

D. 3 rounds, not for time
{
2 OneArmChinup/side (assisted)
1 strict MU
}

2019-05-01 WOD & yoga

WARM
std warmup (missed most of it)
snatch drills

MAIN

A. EMOM 10
{
Snatch w 2s pause at knee
OH Squat
}
2x45, 3x65, 3x75, 2x95

B. 10min AMRAP, add 2 reps every round (2,4,6...)
{
2 wallball 20#
2 T2B
}
2,4,6,8,10,12,14,16, and 18wallball
(90 wallball and 72 T2B)

C. For time
{
100 pushups
200 air squats
}
8:43 (I segmented in 10/20 then 5/10 sets)

D. MU Practice
3 strict mu

Later:

E. 1hr yoga class

2019-04-30 WOD

WARM
std warmup
DU warmup

MAIN

A. EMOM 8
{
odd: 5 weighted strict pullup
even: 30 DU
}

B. 15 min AMRAP
{
5 DBall Clean 100#
10 Ring dips (Rx was regular dips)
15 cal AirDyne
}
6 rounds + 1 DBall clean

I added:

C. 3 rounds, not for time
{
1 HSHold ~10s
10 GHD Situp
}

2019-04-29 WOD

WARM
std warmup
400m run
push press drills
2 BarMU

MAIN

A. 5x3 Front Squat at ~60%
warm: 5x45, 5x95
main: 1x3 @ 115, 1x3 @ 135, 3x3@155#

B. 3 RFT
{
400m run
21 Push press 95# (Rx was 115 I think)
15 burpees
6 BarMU (Rx was 9)
}
18:45

2019-04-28 Sunday run & yoga

A. Run 5.0km: 21:11; 4:14 pace
Ran on a local track, which helped, still among my faster 5k times.

B. (Later) 1 hr Yoga class

2019-04-27 WOD

Tom finished onboarding today. woot.

WARM
std warmup
1200m row
deadlift drills
OHSquat drills

3 rounds
{
5 deadlift 93, 135, 165
5 OH Squat 45
5 box jumps 24"
}

MAIN

A. 21-15-9
{
Deadlift 165 (Rx was 225)
box jump 24"
}
time: 5:54

wait five min (I waited 4)

B. 3 rounds for time
{
400m run
15 OHSquat 75# (Rx was 135#(!))
}
9:09

2019-04-25 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1000m row
4:03

B. Work to a heavy CJ
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175 (failed)

C (superset w above) HS practice
HSHold, 6x10s

D. 3 rounds, not for time
{
1 strict L-sit MU
1 One-arm-chinup/side
}

2019-04-23 WOD

WARM
std w4armup
600m row
back squat warmup

MAIN

A. Work to a heavy 3 rep back squat.
5x45, 5x95, 4x135, 3x165, 3x185, 3x215

B. 1x20 back squat AHAP
1x20 @ 135

C. 5 rounds for time
{
T2B
burpees
}
6:15

4 min rest, then

D. 5 legless rope climbs 12' for time (Rx was 10 climbs)

~3 min

2019-04-22 WOD

WARM
std warmup
clean & jerk drills

MAIN

A. EMOM 10
{
Clean
Hang Clean
Push Jerk
}
2x75, 2x95, 3x115, 2x135, 1x145

B. 3 sprint sets, each on 5 min mark
{
5 Deadlift 185# (Rx was 225)
5 box jump 20"
12 cal AirDyne
}
43s, 39s, 43s

I added

C. 3 rounds, not for time
{
10 banded face pulls
1 slow strict MU
}

2019-04-21 Yoga

Skipped the run this morning (too sore; too lazy), but made it to yoga in the afternoon.

A. 1hr yoga class

2019-04-20 WOD & Skiing

Morning workout, then up to Hood for a few hrs of snowboarding

WARM
std warmup
750m row
clean drills
OH Squat drills

MAIN

A. 30 min amrap w partner
{

buy-in: 3 rounds each of
{
5 thruster 95#
10 alternating front rack lunge 95#
}

then

AMRAP:
{
50 box jumps (25 each)
40 Hang power clean 95# (20 each)
30 cal row (15 each)
20 OH Squat (10 each, though on second round I only did 6)
10 devils press 2x35#
}

2 full rounds + 50 box jumps + 30 hang power cleans (15 each)
}

---

Later that day:

B. 4 hrs of snowboarding

2019-04-19 WOD

WARM
std warmup
rowing sprints (~2x200m)
press drills for A.

MAIN

A. 10 min EMOM
{
Power Clean
Strict Press
Push Press
Push Jerk
}
3x75, 3x95, 2x105, 1x115, 1x125

B. For time
{
2,4,6,8,10 of
{
HSPU
T2B
}

800m run on tread

10,8,6,4,2 of
{
HSPU
T2B
}
}
time: 13:15

2019-04-18 WOD

Active recovery day

WARM
std warmup

MAIN

A. 500m row
1:56

B. Work to a heavy power clean & jerk
3x75, 3x95, 3x115, 2x135, 2x155, 1x175 (clean, but failed jerk)

C. (superset w above) HSHolds
6x10s

D. 3 rounds, not for time
{
1 OneArmChinup/side
1 strict MU, slow-ish
}

2019-04-17 WOD & Yoga

WARM
std warmup

10,9,8,7...1 of
{
Air Squat
Jump Squat
}

MAIN

A. 3x3 Front Squat @ 85% (went a bit lighter as I've not been on cycle)
{
warm: 5x95, 4x115, 3x135
main: 3x165, 3x185, 3x205
}

B. 5 min AMRAP, then rest 5 min, then 5 min AMRAP of same
{
3 Cleans @ 135# (Rx was 4 reps at 165)
4 burpees over bar
1 legless rope climb 12' (Rx was 2 regular climbs)
}
1st round: 3 rounds + 3 cleans
2nd round 2 rounds + 2 cleans

later that evening

C. 1hr yoga class

2019-04-16 WOD

WARM
std warmup
800m run (Tread)

MAIN

A. BarMU skills practice (10 min)
did a bunch of singles and doubles, focused on form, (no chicken wing)

B. AMRAP 12
{
4 strict pullups
4 DB push press 2x35#
8 pushup
8 DB bent over rows
12 Air Squat
12 Medball Situp 14#
}
2 min/round, did 6 rounds in 12:04

2019-04-15 WOD

WARM
std warmup
deadlift drills

MAIN

A. 3x3 Deadlift at 85% (I just built to a heavy triple as I've been off cycle)
10x95, 8x135, 6x185, 3x225, 3x255, 3x275

B. 4 rounds for time
{
400m run
100m KB front rack carry 2x36# (Rx was 2x53#)
50 DU
}
time: 14:35

I added

C. HSHold x3 @ 10s

2019-04-14 Yoga

Yoga class cancelled so Alisa and I just did our own thing (kinda cut it short though)

A. 30 min yoga

2019-04-13 WOD

Took Tom w me again to saturday's workout
/
WARM
2 mile airdyne
std warmup

MAIN

All parts partner workouts, trading off as needed

A. 8 min AMRAP
{
10 pushpress 75# (5 each)
20 OH squat (I did 7/round) 75#
200m run
}
4 rounds

B. 8 min AMRAP
{
6 rope climbs (I did 3 legless just to 10')
4 Devils press (me) + 5 burpees (partner)
12 syncro situps
}
3 rounds + rope climbs and devils press of 4th round

C. 8 min AMRAP
{
30 wallball (15 each) 20#
40 KBS (20 each) 53#
50 cal Airdyne (I did 30)
}
1 round + wallballs and KB of second round

2019-04-12 WOD

WARM
std warmup
200m run
clean drills

MAIN

A. 4x5 push press, increasing weight
5x65, 5x75, 5x85, 5x95

B. for time
{
800m run buy-in

4 rounds
{
5 power cleans 135# (Rx was 155#)
3 front squat 135# (Rx was 5 at 155#)
3 strict MU (Rx was 5, not strict
}

800m run cash out
}

time: 16:05

2019-04-11 WOD

Active recovery day, plus B-DAY MUSCLE-UPS!
WARM
std warmup
700m row

MAIN

A. Work to a moderate CJ
5x45, 3x75, 3x95, 3x115, 2x135, 2x155

B. (superset w above) HSHold
5x10s

C. B-Day muscle-ups - 50 for time
15: 4:24
30: 10:44 (slower than my PR but was pacing for 50
50: 24:15 (>10min faster than last year)

2019-04-10 WOD

WARM
400m run (tread)
std warmup
deadlift warmup

MAIN

A. 3x5 deadlift ~75%
warm: 5x95, 5x135, 5x185
main: 5x225, 5x225, 5x245

B. For time:
{
30 deadlift 185# (Rx was 225)
60 pushups
90 cal row
}
time: 10:33

C. 3x3 strict C2B pullups

2019-04-09 WOD

WARM
std warmup
500m row
snatch drills

MAIN

A. 10 min EMOM
{
Power Snatch
Hang Snatch
}
3x45, 3x65, 2x75, 1x85, 1x95

B. 3 Rounds, each for time, sprinting, with rest b/t. start on 5 min mark
{
15 Push Press 75# (Rx was 95#)
10 burpee bar jump
}
55s, 53s, 51s

I added

C. 3 rounds, not for time
{
3 strict chinups
2 one arm chinups/side, assisted
2 Tuck Front Lever
}

2019-04-08 WOD

WARM
std warmup
5 rounds
{
20s squat hold
5 wallball 12#
}
back squat warmup

MAIN

A. 3x5 back squat @ 60-75%
warm: 5x45, 5x95, 5x135
main: 5x185, 5x185, 3x205 (70%, 75%)

B. 16 min AMRAP w partner
{
50 syncro Air Squats
50 HSPU divide as needed (I did 30 kipping)
50 T2B (I did 25 - 7-7-7-4)
50 DU each
400m run
}
1 full round + 50 air squats + 30 HSPU (I did 15)

I added:

C. 3 rounds, not for time
{
8/side DB Ext Rotation 10#
3 jefferson curl w 36# KB
1/side 15s banded rotation hold
1 strict MU
}

2019-04-06 WOD

Bring-a-friend day, so I brought Tom!

WARM
std warmup
2 min Airdyne
several of each of movements below

MAIN

A. 20 min emom
{
odd: 10 wallball 20#, 3 burpees
even: 20 DU, 10 KBS 36#
}

B. 5 rounds for time:
{
200m run
10 pullups
15 pushups
20 air squats
}
(for got time - 12 min maybe?)

2019-04-05 WOD

WARM
std warmup
400m row
snatch drills

MAIN

A. 10 min emom
{
Power Snatch
2 OHSquat
Snatch
}
3x45, 3x65, 4x75

B. For time (24 min cap, though went over. Scaled as needed)
{
90 DU
80 alternating lnuges
70 pushups
60 box stepups 20"
50 T2B (scaled to 40 reps)
40 Back squat 135# (scaled to 10 front squat at 135#)
30 HSPU (scaled to 15)
20 Power Clean 135# (scaled to 10 at 135#)
10 MU
1000m row
}
28:40

2019-04-03 WOD

WARM
std warmup
400m run
clean & thruster drills

MAIN

A. for time:
{
800m run buy-in (3:00)

1,2,3,4,5,4,3,2,1 of
{
Power Clean 95#
Thruster 95#
2 front rack lunge 95#
}

800m run cashout
}
(time at this point 15:50)

then 5rounds of cindy:
{
5 pullup
10 pushup
15 air squat
}
}
time: 20:40

I added:

B. MU Practice
4 strict singles

2019-04-02 WOD

WARM
600m run
std warmup
several of each of movements in chipper below

MAIN

A. For time
{
10 Deadlift 185# (was supposed to be 60-65% of ORM - which feels about right for where I'm at)
20 C2B pullups
30 box jumps 24"
40 KBS 53#
50 DU
40 KBS 53#

30 box jumps 24"

20 C2B pullups

10 Deadlift 185# (was supposed to be 60-65% of ORM - which feels about right for where I'm at)

}

Time: 13:20

wait 5 min

B. 1 mile run.

7:20 (slow!)

I added:

C. HSHold - 3 for ~10s for each