2022-12-31 WoD

Travel workout while in Toronto visiting family.

WARM
2 min Airdyne
light stretching

MAIN

A. 3x6 DB Filly Press 30#

B. Deadlift - work to a heavy 1 rep
10x95, 8x135, 6x185, 4x225, 3x275, 1x315fail, 1x305

C. SkullCrushers
3x8@50#

D. 1,2,3,4,5,4,3,2,1 (25 total) of
{
strict chinup
hanging leg raise
}

E. 3x3 IYT's 2x10#

F. 5 rounds, not for time
{
1 HSHold ~10s
5 pushups
}

2022-12-30 WoD

 //Travelling to see family. bought passes to a local gym w my kid

WARM
3 min Airdyne
std warmup

MAIN

A. Work to a heavy 3-rep back squat
10x45, 8x95, 6x135, 5x155, 5x175, 5x185, 4x205, 3x225

B. (superset w above) 5x3 strict pullup

C. 4x5 OHPress
45, 65, 75, 95

D. 3x10/side DB Curl
25#, 30#, 35#

E. 3x8 DBBench
25#, 35#, 45#

F. 5 HSHold

G. 4x3/side DBSnatch
45, 55, 65, 75(failed right side only)

H. Work to a heavy Power Clean
8x45, 5x95, 5x115, 4x135, 3x155, 2x165, 1x175(failed)

2022-12-29 WoD

 A. Run 4.1km. ~5:25 pace

2022-12-28 WoD

WARM

400m run
std warmup


MAIN

A. 3 rounds, not for time
{
5/side Kneeling Filly Press w 30#DB and 35#KB
5 Seated Box Jump 24"
}

B. 5 rounds for time
{
3 block run
15 S2O (PushPress) 75#
15 box jump over 24"
}
time: 22:48

2022-12-27 WoD

WARM
400m run
200m row
std warmup
clean drills

MAIN

A. Work to a heavy complex of
{
Squat Clean
Hang Squat Clean
Front Squat
}
2x45, 2x95, 2x115, 1x135, 1x155

B. (superset w A) 5 rounds
{
1 scap pullup
1 half-pullup
1 strict pullup
}

C. 14 min AMRAP
{
4 Squat Clean 135 (Rx was 5 reps at 115, hang squat clean - I mixed it up a bit)
10 C2B Pullup (This was Rx+ option - Rx was regular pullup)
30 situps (This was Rx+ option - Rx was 20 reps)
}
4 rounds + 2 squat cleans

2022-12-26 WoD

 Gym closed so did a run (something I should be doing more of!)

A. Run 5.0km; 27:47; 5:34

2022-12-23 WoD

WARM
400m run (in the coooolllddd)
500m row
std warmup

MAIN

A. Skill work 3 rounds, not for time
{
3 Seated Box Jump
2 strict pullups (tempo)
2 dips (tempo)
}

B. 15 min AMRAP (did mix of Rx,Rx+)
{
2 RingMU
2 strict pullup
4 pushups
12 box jumps 24"
18 situp
}
6 rounds + 1 MU

2022-12-22 WoD

WARM
400m run
std warmup
2 rounds:
{
10 benchpress 45#
10 goodmorning w barbell
10 barbell row 45#
}

MAIN

A1. Work to a heavy 3-rep benchpress
10x75, 8x95, 6x115, 4x135, 3x155, 3x185(w spot)

A2. 3 rounds, not for time
{
10 reps floor benchpress 95#
20 band pull-aparts
}

B. 3 rounds, not for time
{
6 barbell glute bridge 135#
10 barbell row 95#
}

C. For time (but I forgot to record  the time) unpartitioned
{
100 banded good morning (green band - thicker)
100 banded tricep pulldown
100 banded curls
}

2022-12-21 WoD

WARM
400m run
std warmup
SU practice
CrossOver practice

MAIN

A. 5 rounds, each for reps. 3min working, 2 min rest
{
10 cal AirDyne (Rx was 12)
20 DB Snatch 35# (Rx was 50#)
max reps cross-overs in remaining time to 3:00 mark*
}
*mine were 1 SU, 1 Cross-over, then stop, and repeat. Still learning the movement. Did a couple 2x reps

Reps: 42, 45, 52, 52, 52

2022-12-20 WoD

WARM
400m run
std warmup

3 rounds, not for time
{
8 KBS 35#
8 KB Deadlift 35#
8/side KB PushPress 35#
}

MAIN

A. For time: 10,9,8...1 of
{
KB Goblet Squat 53#
Burpee bar jump
}
time: 7:30

B. Work to a max 3 rep back squat
5x45, 5x95, 4x115, 3x135, 3x155, 3x185, 3x205, 3x225

2022-12-19 WoD

WARM
400m run
std warmup
clean/jerk drills

MAIN

A. Work to a heavy 3-rep push jerk
5x45, 5x75, 5x95, 4x115, 3x135, 2x155, 2x165

B. Superset w above 
8 banded chinup

C. 5 rounds for time
{
1/2 PowerClean 115#
7 PushJerk 115#
10 strict chinup
}
time: 9:30

2022-12-18 WoD

 //light workout on a Sunday, just to get some movement in

WARM
400m run
light stretching
clean drills

MAIN

A. Work to a heavy Squat Clean + Push Jerk
3x75, 3x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w above) HSHold
5x~10s

C. (Superset w above) Strict pullups
5-4-3-2-1

D. 3 rounds, not for time
{
2 PowerClean + PushJerk 155
1 RingMU
2 Strict HSPU
}

2022-12-17 WoD

WARM
400m run
std warmup
2 block run
several of movements below

MAIN

(Did a 'white elephant gift exchange' where all the gifts were random partner-workouts written on folded pieces of paper. This is the one we got)

A. 18min AMRAP
{
3 block run (together)
30 KBS 53# (15 each, w rest)
30 pullups (15 each, w rest)
}
3 full rounds + run portion of 4th round.

2022-12-16 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. work to a heavy-ish complex
{
Snatch Hang High Pull
Hang Power Snatch
OH Squat
}
1x45, 2x65, 2x75, 1x85, 1x95

B. 5 min emom
{
3 Hang Power Snatch 75#
2 OHSquat 75#
}

C. for time:
{
3 block run
15 Hang Power Clean* 95#
15 Front Squat* 95#
15 burpee pullup
15 Hang Power Clean* 95#
15 Front Squat* 95#
3 block run
}
time: 11:58
* subbed these for the Rx Hang Power Snatch and OHSquat

2022-12-15 WoD

WARM
400m run
std warmup

MAIN

A1. Benchpress:
3x10 at light weight (45, 75, 75), then
9-7-5-7-9 at 95#

A2. (Superset w A1) 5 sets strict chinups 7-6-5-4-3

B. 3 rounds, not for time
{
down & back sled push 160#
30s max effort pushups (~14)
30s max effort ring rows (~12)
}

C. 3 rounds, not for time
{
down and back carry (36# KB in front rack, 36# KB farmer carry)
8 wide grip pendlay row
}

D. 3 rounds, not for time
{
10s Hanging L-Sit 
10s mountain climbers
10s Left side plank
10s mountain climbers
10s Right side plank
}

2022-12-14 WoD

WARM
400m run
std warmup

MAIN

A. Work to a heavy 5 rep OHPress, then 3x3 OHPress w 3s negative
5x45, 5x65, 5x75, 5x85, 5x95
3x5 @ 95, w 3 sec negative

B. (superset w A) 3x5/side box stepups 2x25#

C. 3 rounds (was 4, but I had to leave early), each for time, 90s rest b/t
{
500m row
9 DB S2O (left)(pushpress) 35# (Rx was 50#)
10 reverse DBLunges 2x35#
9 DB S2O (right)(pushpress) 35# (Rx was 50#)
10 reverse DBLunges 2x35#
}
times: 3:27, 3:30, 3:28

2022-12-13 WoD

 WARM
400m run
std warmup
clean drills

MAIN

A. Work to a heavy complex:
{
Hang Clean High Pull
Clean High Pull
Power Clean
}
2x45, 2x95, 2x115, 2x135, 2x155, 1x165 

B. (superset w above) 4 rounds of
{
3 seated leg raise
4 SL straight-leg T2B
}

C. 12 min AMRAP. 2,4,6...(add 2 each round)
{
PowerClean
Burpee Bar Jump
T2B
}
2,4,6,8,10 and then 12 power cleans and 4 burpees = 106 reps

2022-12-12 WoD

WARM

400m run
2 block run
std warmup
2 rounds
{
10 wallball
3 box jumps
8 RingRows
30s Row
}

MAIN

A. 3x5 Front Squat, moderate heavy
5 x 95/115/135

B. 3 rounds for time, 25min cap
{
5 block run buy-in
3 rounds:
{
30 wallball
5 MU (Rx was 22 pullups, Rx+ was 7MU, so somewhere in between)
10 Box Jump Over
}
3 block run cash-out
}
time: 20:23

2022-12-09 WoD

 WARM
400m run
std warmup

MAIN

A. Work to a heavy version of complex below
{
Clean High Pull
Power Clean
Push Jerk
}
2x95, 2x115, 2x135, 1x155, 1x165

B. (Superset w above)
4x3 Seated Leg Raise

C. 4 rounds (was 12 min amrap, but had to leave for travel reasons)
{
2 Clean & Jerk 155#
4 burpee bar jump
6 T2B
}
4:55

2022-12-08 WoD

WARM 
400m run
500m row
std warmup

MAIN

A. Work to a heavy 3-rep OHPress
5x45, 4x65, 3x75, 3x85, 3x95, 3x105, 1x115(fail)

B. 3x6 Bradford Press (OH press, lower to back of neck, then back again)
3x6 @ 65#

C. 3 rounds, not for time
{
6/leg Bulgarian Split Squat w 35# KB
8 DB bent over row 2 dumbells
8 DB bench press
}
2x 35#, 40#, 45#

D. 3 rounds not for time
{
Down and back sled pull ~130#
}

2022-12-07 WoD

WARM
400m run
std warmup

MAIN

A. Activation, 5 rounds
{
Row: 2 x 3-3-3 pulls (arm only, arm/hip, arm/hip/leg)
30s DU practice
30s hollow rocks
}

B. 28min EMOM (7 rounds)
{
Min 1: 30 DU
Min 2: 12 cal row
Min 3: 6.5 length shuttle run
Min 4: Rest
}

2022-12-06 WoD

WARM
400m run
900m row
std warmup

MAIN

A. 3 rounds, not for time
{
benchpress (1x12x95#, 1x8x135#, 1x8x135#)
DBRDL (3x12 w 2x35#)
}

B. 10 min AMRAP
{
15 SDHP 75# (Rx was 95#, did 1st round at 95)
20 pushups
}
5 rounds even

2022-12-05 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. Work to a heavy 5-rep front squat (clean from floor)
75, 95, 115, 135, 155, 165(1 messy squat clean only)

B. (superset w above) 5 rounds of
{
3 kip swing
3 pullup
3 C2B pullup
}

C. For time: 15-12-9-6-3 of
{
Front Squat 115# (Rx was 145(!))
C2B pullups (Rx+ option)
}
time: 8:05

2022-12-04 WoD

 //slow sluggish run - first in a while of any distance

A. Run 5.3km; ~5:30 pace

2022-12-03 WoD

 //quick travel workout in hotel gym

A. Run 5 min (~1k)

B. 10,8,6,4,2 of (30 reps each)
{
Strict HSPU (half the number)
DB Snatch 50#
ShrimpSquat
DBTricep Extension 40#
DB Curl 2x30# (double the number)
Pushup
Situp
AirSquat
}

2022-12-01 WoD

 //quick travel workout while travelling on business

A. 10,9,8...2,1 of
{
AirSquat
Pushup
Situp
}

2022-11-29 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. 5 rounds, not for time
{
5 deadlift, 3131 tempo (95, 135, 165, 185, 185) 
10s HSHold
}

B. 28min EMOM
{
Min 1: 5 Deadlift 185 (Rx was 225#)
Min 2: 5 strict HSPU (this was Rx+ option. Rx was 2 wallwalks)
Min 3: 30 DU
Min 4: 20 situp (Rx+ option. Rx was 1 min rest)
}

2022-11-28 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. Work to a heavy version of this complex:
{
Hang High Pull
Hang Power Clean
Front Squat
Squat Clean
}
2x45, 2x75, 2x95, 2x115, 2x135, 2x155

B. Continue working to a heavy Hang Squat Clean
2x165, 1x175, 2x185 (messy clean, no squat)

C. For time*
{
5 block run buy-in, then
3-6-9 of
{
Hang Squat Clean
Burpee; 
}
time: 6:39

2022-11-27 WoD

WARM
750m row
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w above)
5x2 strict Deficit HSPU (2" deficit)

C. (Superset w above)
5x3 ring Pullups

2022-11-26 WoD

 A. 5k run. (not timed - runkeeper wasn't working). Moderate pace

2022-11-25 WoD

 A. Run 3.5K. Not timed. Moderate pace.

2022-11-24 WoD

WARM
400m run
2 block run
std warmup
several of each of movements below

MAIN

A. "12 Days of VC" (done like the song, 1, then 2,1, then 3,2,1...)
{
1 Squat Clean Thruster 115# (Rx was 155#)
2 Ring Dip
3 Box Jump 24"
4 Front Rack BB Lunge 115#
5 Strict HSPU (this is the Rx+. Rx was DB Press)
6 Deadlift 115#
7 T2B
8 Pullup
9 KBS 53#
10 Burpees
11 Back Squat 115# (Rx was 155#)
12 Cal Row
}
total reps = 374 reps

2022-11-23 WoD

WARM
400m run
std warmup

MAIN

A. Activation: 3 rounds
{
1 min row (legs only 1st round, legs/hips 2nd round, full 3rd round)
30s DU practice
30s Hollow Hold
}

B. "The Ghost": 6 rounds, each for max reps, full effort
{
Min 1: Row for cals
Min 2: Burpees
Min 3: DUs
Min 4: Rest
}
R1: 14/14/60 = 88
R2: 13/13/50 = 76
R3: 15/13/60 = 88
R4: 15/13/58 = 86
R5: 14/13/60 = 87
R6: 15/13/63 = 91

Total: 516 reps

2022-11-22 WoD

WARM
400m run
250m row
std warmup

MAIN

A. 12 min AMRAP
{
12 KBS
12 Goblet Squat
6/side KB PushPress
}
9 rounds + 3 KBS = 336 reps

B. 3 Rounds, not for time
{
50' farmer carry 2x53#
8 ring bodysaws
30s/side side plank
}

2022-11-20 WoD

WARM
std warmup
500m row

MAIN

A. Work to a heavy CJ (PowerClean, PushJerk)
{
5x45, 5x75, 3x95, 3x115, 3x135, 3x155, 2x165
}

B. (Superset w above) 6 rounds:
1 HSHold

C. (Superset w above) 6 rounds:
Rounds 1-4: 3 Ring Pullup
Rounds 5-6: 1 StrictMU (Failed one, got one)

2022-11-19 WoD

 Saturday partner wod that I did alone to try to push myself a bit

WARM
400m run
std warmup
3 rounds
{
1 block run
5/side DBPushPress 25#
8 box stepups
}

MAIN

A. 22min AMRAP
{
1 block run
25 abmat situps
60 (30/side) DB Pushpress 40#
40 box stepups
30 burpees
}
2 rounds + 1run + 25situp + 60 DBPushpress + 14 box stepups
= 462 reps

2022-11-18 WoD

WARM
400m run
2 rounds
{
1 min row
10 ring rows
10 good mornings
3 inchworms
}
Clean drills

MAIN

A. Several rounds of complex below, building weight to medium weight
{
Clean 1st pull
Clean 2nd pull
Squat Clean
}
2x75, 2x95, 2x115

B. Continue to build to a heavy squat clean
2x135, 1x155, 1x165

C. 8 min emom
1 Squat Clean (did them all at 155)

2 min rest, then

D. For time: 5-10-15-10-5-10-15-10-5 (85 reps)
{
Power Clean 95#
RingMU (1-2-3-2-1-2-3-2-1 = 17reps) Rx was pullups at above scheme, rx was MU at more reps
}
time: 23:59 (13:59 from the 10 min mark)

2022-11-17 WoD

WARM
400m run
std warmup

MAIN

A. Back Squat (we just did ORM attempt, so I opted for:)
50 rep Back Squat, unbroken, 95#

B. 3 rounds, not for time
{
8/side One Arm DB Bench press 35#
8/side banded DB Fly's (band + 2x10# DB)
}

C. 3 rounds, not for time
{
5 strict Chinups w 3sec pause at top
3 ring dips w 3 sec pause at top
3/side jumping bulgarian squat
6/side DB Row 35#
}

2022-11-16 WoD

WARM
400m run
3 rounds:
{
5 hanging shrugs
5 kip swings
5 good mornings w 45" bar
10 SU
}

MAIN

A. Work to a a heavy 5-rep max Deadlift, then scale down to a single rep while increasing weight
{
5x95, 5x135, 5x185, 5x205
4x225, 3x245, 2x265, 1x285
}

B. 7 rounds, for time.
{
5 block run buy-in (3:30)
7 Deadlift 185#
7 T2B
7 DU
}
time: 13:30 (10 min for the 7 rounds, plus the run at 3:30)

2022-11-15 WoD

WARM
400m run
std warmup
2 rounds
{
10 KBS 35#
10 Goblet Squat 35#
}

MAIN

A. Back Squat cycle - work to 1RM
{
5x45, 5x95, 8x135, 6x135, 6x155, 4x155, 
4x175, 3x205, 2x235, 1x265
}

B. 12 min AMRAP
{
6 box jump 24"
9 Thruster 95#
12 Burpee bar jump
}
4 rounds + 6 box jumps

2022-11-14 WoD

WARM
400m run
4 rounds
{
1 min Airdyne
10 ring rows
3 inchworms
5 pushups
}
DB Snatch drills
pullup drills

MAIN

A. 4 rounds, each for time, 2-3min b/t
{
2 block run
20 alternating DB Snatch 35# (Rx was 50#)
15 pushups
10 pullups
}
times: 3:35, 3:55, 4:06, 3:50 

2022-11-13 WoD

 //went in Sunday just to do some skill work and move the barbell around

WARM
400m run
50 AirSquats
Clean drills

MAIN

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

B. (Superset w above)
6x1 HSHold

C. (Superset w above)
3x2 C2B Pullups
3x2 BarMU

2022-11-12 WoD

WARM
800m row
std warmup
thrusters:
5x45, 5x75, 5x95, 5x95
2x5 T2B

MAIN

A. Partner workout, 20min AMRAP
{
20 T2B (each)
20 Thruster 95# (2x5 each)
3 block run
}
3 rounds + 35 (20 T2B + 15 thruster)

2022-11-11 WoD

 WARM
400m run
std warmup

MAIN

A. Activation. 4 rounds, not for time
{
6/side One Arm KBS 36#
1 chinup scap pull, 1 half-way chinup, 1 strict chinup
20 DU
}

B. 10 rounds for time
{
15 KBS 53#
3 strict chinups
30 DU
}
time: 11:33

2022-11-10 WoD

 //quick hotel workout while travelling, just to get *something* done.

A. 10,9,8...1 of
{
Pushup
Situp
AirSquat
}

2022-11-08 WoD

 WARM
400m run
3 min Airdyne
std warmup

MAIN

A. BackSquat deload week: 5x40%, 5x50%, 3x60%, then back down again. x1xx tempo (1s at bottom) for first 2 reps on each
5x135, 5x155, 3x175, 3x175, 5x155, 5x135

B. Ankle and hip mobility work between sets in A.

C. 10,9,8....3,2,1 of
{
DB FrontSquat 2x25#
Burpee bar jump (over DB)
}
time: 7:10

2022-11-07 WoD

 WARM
400m run
std warmup
snatch drills

MAIN

A. 3 rounds, not for time
{
snatch high pull 45#
hang muscle snatch 45#
Power snatch 45#
10 banded lat pulldowns
}

B. Work to a heavy 3-rep Hang Power Snatch
3x45, 3x65, 3x75, 3x85, 3x95, 2x105

C. 11min AMRAP
{
8 Hang Power Snatch 75#
6 strict pullup
}
6 rounds + 2 snatches

2022-11-06 WoD

 //sunday gym work. Did heavy CJ's yesterday so did the same but not as heavy. Deficit HSPU work

WARM
500m row
light stretching
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk CJ
3x95, 3x115, 3x135, 3x155, 2x165, 1x175 (failed)

B. Work to highest deficit strict HSPU possible
3x2 HSPU (no deficit)
3x2 Deficit HSPU (2", 3", 4")
2x1 Deficit HSPU (5", 6")

C. Row 500m

2022-11-05 WoD

WARM
400m run
3 min row
std warmup
several of movements below
clean drills

MAIN

A. work to a heavy of complex below
{
Power Clean
Front Squat
S2O (PushJerk)
}
5x45, 2x95, 2x115, 2x135, 2x155, 1x165, 1x175, 1x185, 1x195 (PC, FS, failed jerk)

B. "Filthy Fitty" (not filthy fifty) 22min amrap, w partner (though I did it solo). Finish each 50 before moving to next movement
{
50 cal row
50 pullup
50 pushup
50 box jump over
}
1 full round + 50cal row, 50 pullup, 25 pushup. 325 reps total.

2022-11-04 WoD

 WARM
400m run
mobility work
std warmup

MAIN

A. 100 wallball for time.
every break: 7 burpees + 7 T2B

Time: 8:04 
(did 33, 27, 21, 19, with 3 sets of 7+7)

B. 3 rounds, not for time
{
30s plank hold
10 banded tricep extension
}

2022-11-03 WoD

WARM
400m run
1 min row
std warmup
tabata bar hang (4 sets at 10s, 2 sets at 15s, 2 sets at 20s)

MAIN

A. 5 rounds not for time
5/leg forward-backward bodyweight lunge (which is basically 10 lunges per leg)

B. 3 rounds, not for time
{
3/side one-arm pullup (assisted)
8/side one-arm DB Bench 40#
}

C. 3 rounds, not for time
{
40' sled push (fast)
20s weighted static ring hold 35#
}

2022-11-02 WoD

WARM
400m run
2 min Airdyne
std warmup

MAIN

A. 3 rounds, not for time
{
3 deadlifts (95, 135, 185)
1 wall walk with 10s HSHold at top
20 DU
}

B. Work to a heavy 2-rep DL
2x 225, 2x245, 2x265, 1x285

C. 20 min EMOM
{
min 1: 3 DL 225#
min 2: 3 wall walks
min 3: 30 DU
min 4: 20 situps
}

2022-11-01 WoD

WARM
400m run
1 mile AirDyne
std warmup

MAIN

A. BackSquat progression
warm: 10x45, 5x135, 5x155, 5x175 (mobility work between sets)
main: 5x195, 3x225, 1x245

B. For time: 
{
21/15/9 Front Squat 95# (Rx option. Rx+ was 135#
7/5/3 RingMU (Rx+ option. Rx was 21/15/9 pullup)
}
time: 6:15

2022-10-31 WoD

 WARM
500m run
400m row
std warmup
clean drills

MAIN

A. 3 rounds, not for time
{
complex of:
Clean high-pull
PowerClean
HangPowerClean

then
10s Static Ring Hold
3s Ring dip negative
}

B. work to a heavy 2-rep Squat Clean
2x95, 2x115, 2x135, 2x155, 1x165

C. (superset w B)
3 ring dips at 31xx tempo

D. 7 rounds for time, 17min cap
{
500m row buy-in
7 Ring Dip
7 HangPowerClean 95#
7 Box Jump 24"
}
time: 12:45

2022-10-30 WoD

WARM
light warmup
400m run
2 min Airdyne
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk
{
5x45, 5x75, 4x115, 3x135, 2x155, 2x165, 2x175*
(*got both cleans, one super ugly, failed both jerks)
}

B. (superset w A) Pullup/MU work (7 rounds)
{
1st 2 rounds: 3 ring pullup
3rd round: kipping ring MU
4-7: 1 StrictMU
}

C (Superset w A,B) HS Work
{
1st 4 rounds: 10s HSHold
5-7: Strict HSPU
}

2022-10-29 WoD

WARM
std warmup

MAIN

A. Activation 3 rounds, not for time
{
3 pushups
4 strict pullups
20 DU
}

B. 30 min partner AMRAP. I-go-you-go. Segment as you wish, start at top if you get through it
{
300 DU (3x50 each)
50 pushups (15,10 each)
100 wallball (5x10 each)
30 pullups (15 each)
}
Got through 2 full rounds + 300 DU of the third, so 1110 reps or 555 each

2022-10-28 WoD

 WARM
std warmup
clean drills
2 min Airdyne

MAIN

A. 3 rounds, not for time
{
2 High Hang Pull
2 Muscle Clean
2 Hang Power Clean
}
65, 75, 95

B. Build to a heavy 3 rep hang clean
3x115, 3x135, 3x155

C. 4 rounds, 2 min per round, 2 min rest b/t
{
12 bench press 115# (Rx was 135)
10 Hang Clean 95# (Rx was 135)
abmat situps remainder of 2 min (managed 35 reps each round
}

2022-10-27 WoD

WARM
400m run
1 min Row
std warmup

MAIN

A. 5 rounds, not for time
5/side Elevated backrack barbell backward lunge at 3s-down tempo 45#
(50 reps total)

B. 3 rounds, not for time
{
10 d-ball overhead toss 50#
5 seated box jump 24"
}

C. 3 rounds, not for time
{
10 GHD back extension
8 strict chinups
}

2022-10-26 WoD

 WARM
400m run
1 min airdyne
std warmup

MAIN

A. Activation, 4 rounds, not for time
{
10 seated leg raises (over KB)
10 banded chest fly
20s/side in-place KB front rack march 36#
} 

B. EMOM24 (6 rounds)
{
min 1: 200m row
min 2: 100' KB Front Rack walk 36#
min 3: 10 incline pushups 20" box
min 4: 10 T2B
}

2022-10-25 WoD

 WARM
400m run
2 block run
std warmup

MAIN

A. Back Squat progression:
warm: 10x45, 5x95
main: 5x135, 5x155, 5x175, 3x195, 3x225, 1x245

B. (superset w above)
ankle/hip mobility work per round

C. For time: 21-15-9 of
{
Front Squat 95# (cleaned from floor, Rx was back squat but I didn't want to put overhead)
Bar-facing Burpees
}
time: 6:30

2022-10-24 WoD

WARM
500m row
std warmup

MAIN

A. activation. 4 rounds, not for time
{
1 wall walk
1 HSPU
6 KBS 36#
3 strict pullups
1 MU
}

B. 20 min AMRAP (below was the Rx+ option, but with KB weight scaled down, and 2 MU vs 3)
{
2 Strict HSPU
2 RingMU (Rx was 4 pullups, Rx+ 3MU)
8 KBS 53# (Rx was 70#)
}
14 rounds even

2022-10-23 Wod

 //back in gym after week of travel and poor eating/sleep.

A. Row 500M

B. Work to a moderate PowerClean + PushJerk
3x75, 3x95, 3x115, 3x135, 3x155 (last rep was only the clean)

C. (superset w above) 5x1 HSHold

D. (superset w above) 5x1 Strict RingMU (failed 2, got 3)

2022-10-21 WoD

 A. 5 min airdyne (stationary bike, really)

B. 10,8,6,4,2 of
{
strict pullup
Strict HSPU (div by 2: 4,3,2,1)
Strict pullup
pushup
pistol
DBSnatch 25#
DBCurl 25#
Hanging Leg Raise
}

2022-10-20 WoD

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

2022-10-19 WoD

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

2022-10-18 WoD

 //though it's kinda the 17th? I'm in Tokyo, over the date line. Quick hotel workout before heading to work.

A. 1 mile run

B. Back Squat
5x45, 5x95, 5x135, 5x185, 5x225

C. 3x5 strict pullup

D. 3x3/side DB Snatch 50#

E. 3 HSHold + 3 Strict HSPU

F. 3x5 pushups

2022-10-15 WoD

// Last wod at the gym before week of travel.

WARM
2 block run
std warmup
several of movements below
snatch drills

MAIN

A. Activation/strength. 15 min EMOM
{
min 1/4/7/10/13: 2-3 Power Snatch, building: 3x75, 3x95, 2x105, 1x115 (failed second attempt)
min 2/5/8/11/14: 4 box jump 24"
min 3/6/9/12/15: 4 T2B
}

B. 19 min EMOM (was supposed to be partner wod but I modified to do single-handed)
{
13 wallball 20#
9 Box Jump Over 24"
7 T2B
12 wallball 20#
8j Box Jump Over 24"
7 T2B
3 block run
}
3 full rounds, plus set of 13/9/7

2022-10-14 WoD

WARM
2 block run
srd warmup
clean & jerk drills

MAIN

A. work to a heavy Power Clean + Push Jerk (or split jerk, but I did the former)
5x45, 5x95, 4x115, 3x135, 2x155, 1x165, 1x175

B. EMOM 10
{
3 Deadlift 135#
3 Hang Power Clean 135#
1* burpee bar jump
}
* Rx was every round, add 1 burpee. I went 1,2,3,4,5,5,4,3,2,1,

2022-10-13 WoD

 WARM
400m run
1 min Airdyne
std warmup

MAIN

A. 4 rounds, not for time
{
8 benchpress, elevator-style tempo, 95#
8 RingRows, elevator-style tempo
}

B. 4 rounds, not for time
{
10/leg banded kickback
10/direction banded side-step
8/side elevated goblet curtsey lunge
}

C. 3 rounds, not for time
{
20s/side side plank hold
10/side KB Side-bends
10/side pallof press
}

2022-10-12 WoD

 WARM
400m run
2x1min row
2x10 DB OHPress 20#
std warmup

MAIN

A. 5 rounds, not for time
{
20 DU
15 KBS 53#
}

B. 5 rounds for time
{
45 DU
25 KBS 35# (Rx was 53#)
15 DB Pushpress 2x30# (Rx was 2x50#)
}
Time: 11:50

C. Tabata MedballAbTwist w 20# medball
~10 back-n-forth per 20s

2022-10-11 WoD

WARM
1 block run
2x30sec row
std warmup

MAIN

A. Backsquat de-load: first 2 reps of each set, add a 1sec pause at bottom.
warm: 10x45, 5x95, 
main: 5x135 (1sec pause), 5x155 (1sec pause), 3x175 (1sec pause)

B. (makeup for missing tuesday last week): Work to a heavy 90-95%
2x195, 1x225, 1x245

C. 3 rounds, each for time
{
.35mile Airdyne
2 block run
}
~3min/round
 

2022-10-10 WoD

WARM
400m run
std warmup
2 min airdyne
several of movements below

MAIN

A. "Angie". Complete each movement before moving to next
{
100 Pullup (sets of 5, then 4's, 3's)
100 Pushup (sets of 5, then 4's, 3's)
100 situp (2 sets of 25, then sets of 10 or 15)
100 Air Squat (4 sets of 25, with a short break on the last set)
}
Time: 21:53 (-1:17  PR!)

2022-10-09 WoD

WARM
std warmup
clean drills

MAIN

A. ~3k run. not timed

B. Work to a heavy PowerClean + Push Jerk
5x95, 4x115, 3x135, 2x155, 1x165

C. (Superset w B) 4 rounds, not for time
{
~20s HSHold
3 ringpullup (2 rounds), 1 strictRingMU (2 rounds)
}

D. 10 rounds for time
{
3 CJ 135#
2 Strict HSPU
1 Strict RingMU
}
time: 17:45

2022-10-08 WoD

WARM
std warmup
3x
{
250m row
several of below movements when partner rowing
}

MAIN

A. 4x 4min AMRAP. Each 4 min w partner, switching halfway

A1. 4min AMRAP
{
2 min row - 34cal, partner did 31)
2 min Abmat Situps ( 64 reps, partner did 56)
}
total score: 185

2min rest

A2. 4min AMRAP
{
2 min row - 34cal, partner did 26)
2 min OHDBLunge 35# ( 28 reps, partner did 36)
}
total score: 124

2min rest

A3. 4min AMRAP
{
2 min row - 34cal, partner did 23)
2 min DBSnatch 40# ( 24 reps, partner did 36)
}
total score: 117

2min rest

A4. 4min AMRAP
{
2 min row - 34cal, partner did 23)
2 min OneArmDevilsPress 40# ( 12 reps, partner did 26)
}
total score: 95

2022-10-07 WoD

WARM
400m run
1 block run
std warmup

MAIN

A. work to a heavy 3 rep deadlift
5x45, 8x95, 5x135, 4x185, 3x205, 3x225, 3x245

B. (Superset w A) 5x2 Strict HSPU with slow negative

C. For time
{
3 block run
21 deadlift 185# (Rx was 225)
21 HSPU (kipping)
2 block run
15 deadlift 185# (Rx was 225)
15 HSPU (kipping)
1 block run
9 deadlift 185# (Rx was 225)
9 HSPU (kipping)
}
time: 14:59

2022-10-06 WoD

WARM
400m run
2 min airdyne
std warmup

MAIN

A. Backsquat cycle: 12x2 back squat at 55-60%, 3s down tempo
warm: 5x45, 5x95, 5x135
main: 12x2 at tempo 155#

B. 3 rounds, not for time
{
30s KB front rack march 2x36#
8/side landmine row bb+15#
}

C. 3 rounds, 3min 30sec each
2 min ME sled push (sled+80#) (3 lengths/round)
1 min ME pushup (20/round)
30 max effort chinups (10/round)

2022-10-05 WoD

 WARM
400m run
2 min airdyne
std warmup
pushpress drills

MAIN

A. Work to a heavy 2-rep push press
5x45, 5x75, 4x95, 3x115, 2x135, 1x145 (failed second rep)

B. (superset w above) (Rx+ option) Weighted dips with downward 3sec tempo (3xxx)
bodyweight, 18#, 26#, 35#, 44#

C. 4 rounds, each for time, 2min b/t
{
8 cal Airdyne
25 pushups
5 Pushpress 95#
25 DU
}
2:50, 2:53, 3:00, 2:52

2022-10-03 WoD

 WARM
400m run
2 min AirDyne
std warmup
clean drills
pullup warmup

MAIN

A. Work to a heavy complex below
{
PowerClean
HangPowerClean
FrontSquat
}
75, 95, 115, 135, 155

B. (superset w above) 5 rounds
3 strict pullups at 3333 tempo

C. 4 rounds for time:
{
4 block run buy-in
{
9 PowerCleans 95#
10 FrontRack Lunge 95# (I interleaved last couple PC's)
11 pullup
}
4 block run cash-out
}
time: 15:36

2022-10-02 WoD

 WARM
800m run
500m row
clean drills
2x5 kip swings
2x3 C2B pullup

MAIN

A. Work to a heavy PowerClean + Push Jerk
5x45, 4x75, 3x95, 3x115, 3x135, 3x155, 2x165 (failed 2 attempts, made 2), 1x170 (failed 1 then made 1), 1x175(fail)

B. Superset w A
6 strict MU (1 per round)

C. 5 HSHold

D. 3x3 strict HSPU with slow negative

2022-10-01 WoD

 //Another saturday where I decided to do the partner workout single-handed

WARM
1 block run
std warmup
several of movements below

MAIN

A. 8min AMRAP
{
400m row buy-in, then rounds of:
5 Front Squat 115#
5 T2B
}
Score: 7 rounds even

2 min rest

B. 8min AMRAP
{
.35mile Airdyne buy-in, then rounds of:
5 Hang Power Clean 115#
5 pushup
}
Score: 8 rounds even

2 min rest

C. 8min AMRAP
{
1 block run buy-in, then rounds of:
12 KBS 53#
4 burpees
}
Score: 9 rounds even

2022-09-30 WoD

 WARM
400m run
std warmup
jerk drills

MAIN

A. 4 rounds, not for time
{
3 strict OH Press from split jerk position
3 split jerk
3 strict chinup
}
45, 65, 75, 85

B. work to a heavy 2 rep split jerk
95, 115, 135, 155

C. 15 min AMRAP
{
3 Shoulder-to-overhead (1 clean + 3 push jerks) 135# (rx was 155)
9 chinups
2 block run
}
5 rounds, and went ~10s over timecap

2022-09-29 WoD

WARM
400m run
2 min AirDyne
std warmup

MAIN

A. Thurs of BackSquat cycle: 12x2 at 30x0 temp, 55-60%
4x45, 5x95
2x12 @ 135# @ tempo

B. 3 rounds, not for time
{
5/side KB Bulgarian SplitSquat (2x35#)
8 DB incline bench (2x35#)
}

C. 10 min AMRAP. 2, 4, 6, 8.... of
{
Gorilla Rows w 36# KBs
Ring Rows
banded bicep curl
}
got through the 16's, and then 10 of the 18's of the Gorilla Rows.
226 reps 

2022-09-28 WoD

 WARM
400m run
3 rounds
{
30s row
4 burpees
}
snatch drills

MAIN

A. Work to a moderate complex of:
{
High Hang Power Snatch
Hang Power Snatch
PowerSnatch
}
1x45, 2x65, 1x75, 1x85, 1x95, 1x105, 1x115

B. (Superset w above)
6x20DU

C. EMOM 10
{
20 DU
4 PowerSnatch 75 (I switched to 3 reps after 5 rounds)
}

2 min rest

D. EMOM 5
{
20 abmat situps
20s plank hold
}

2022-09-27 WoD

WARM
300m run
600m row
std warmup

MAIN

A. Back squat cycle - week 2.
5x40%, 5x50%, 3x60%
3x70%, 3x80%, 3x90%
I did:
115x5 (45%), 135x5 (53%), 155x4(61%)
175x3 (69%), 195x3 (76%), 215x5(84%)

B. (superset w above)
mobility work (ankles, hips) between first 4 sets above

C. For time, 11min cap
{
9 thruster 45#
15 thruster 75#
21 thruster 95#
15 thruster 115#
9 thruster 135# <-- I got to 3 of these before the time cap
}
63 reps

2022-09-26 WoD

WARM
400m run
Std warmup
Sumo deadlift warmup

MAIN

A. Work to a heavy 3-rep Sumo Deadlift
3x45, 3x95, 3x135, 3x185, 3x205, 3x225, 3x245

B. 5 rounds (superset w above)
{
2 kip swings
2 pullup
2 C2B pullup
}

C. 5 rounds, each for time, ~1:30-2:00 rest b/t. Each round capped 1:30
{
5 box jump 24" (Rx was 30")
6 Strict C2B pullup (Rx+, Rx was 10 kipping C2B)
10 SDHP 95# (scaled - Rx was 15 reps)
}
(4 times were all 1:20-1:30 range)

2022-09-25 WoD

 Sunday workout

WARM
400m run
std warmup
clean drills

MAIN

A. Work to a heavy 4 rep Squat Clean & Push Jerk
3x45, 3x75, 3x95, 3x115, 3x135, 3x155, 1x165 (failed first rep, second got a power clean, but failed jerk)

B. Superset w above (each of below a separate round)
-3 strict C2B pullup
-3 strict C2B pullup
-3 strict C2B pullup
-1 strict RingMU
-2 strict RingMU
-3 strict RingMU
-4 strict RingMU

C. 3x HSHold

2022-09-24 WoD

 WARM
1/2 mile (was out on a walk and realized I was late for class!)
std warmup
several of each of the movements below.

MAIN

A. Partner wod, but I opted to go it alone. 22min amrap
{
3 strict pullups (Rx+ option. Rx was 5 kipping pullups)
7 thruster 75# (Rx+ option. Rx was 7 wallball)
9 SDHP 53# KB
**
}

** at 5, 10, 15 minute marks, do one of the following:
- 12 box jump over (Rx was 25 shared)
- 15 cal row (Rx was 30 shared)
- 20 goblet lunges 53# (Rx was 40 shared)

Score: 12 full rounds + 3 pullup + 3 thruster
total reps = 12 * (3+7+9) = 228, + 12+15+20 = 275 reps

2022-09-23 WOD

 WARM
400m run
std warmup
clean drills

MAIN

A. Work to a heavy round of the complex below
{
2 Hang Power Cleans
1 Push Jerk
}
2x45, 2x95, 1x115, 1x135, 1x155, 1x165 (one hang clean only)

B. (Superset w above) 4 rounds of:
{
5 kip swings
3 strict straight leg raise
}

C. 15 min AMRAP 3,6,9**
{
HangPowerClean 95#
BurpeeBarJump
T2B
** 1 block farmer carry 53# KB
}
2+28(3.3.3.6.6.6.1) = 138 reps total

2022-09-22 WoD

 WARM
400m run
2 min AirDyne
std warmup

MAIN

A. Back Squat 12x2 at 31x1 tempo, 50# of 1RM, 30s rest b/t
12x2 @ 125#

B. 3 rounds, not for time
{
6/side KB Front Rack Bulgarian Split Squat 36# (Rx was 53#)
down-n-back sled pull w 2 plates (135#?)
}

C. 3 rounds, not for time
{
10/side seated DB Curl 30#
8 DB lateral shoulder raise (2x8#)
10/side banded Pallof press
}

2022-09-21 WoD

WARM
400m run
2 min AirDyne
std warmup

MAIN

A. Tabata v-ups

B. Tabata alternating:
{
odd: mountain climbers
even: hollow hold
}

C. For time, 25 min cap
{
- 1 mile run (was actually ~7/8 of a mile)
- 120 DU
- 60 DB Snatch 35# (Rx was 50#
- 30 burpee box jump 24"
}
Time: 14:30

2022-09-20 WoD

WARM
400m run
2 block run
std warmup
3 rounds
{
8 KBS 35#
8 banded good mornings
8 goblet squat 35#
}

MAIN

A. Start of back squat cycle. (using existing max of ~255)
5 Back Squat at 40% (115#)
5 Back Squat at 50% (135#)
5 Back Squat at 60% (155#)

B. 2 rounds for time:
{
500m row buy-in (one time only)
15 RH DB Thruster 25# (Rx was 50#)
15 LH DB Thruster 25# (Rx was 50#)
15 pullups
}
time: 6:30

2022-09-19 WoD

 WARM
400m run
std warmup
shoulder strength work
clean drills

MAIN

A. Work to a heavy 2-rep power clean
2x95, 2x115, 2x135, 2x155, 1x165(fail)

B. Superset w A. - Tempo Ring dips, 33x3
5x3 dips at tempo

C. For time:
{
21 PowerClean 95#
21 pushups
3 block run
15 PowerClean 95#
15 pushups
2 block run
9 PowerClean 95#
9 pushups
1 block run
}
Time: 10:30 Rx

2022-09-18 WoD

 WARM
400m run
clean warmup w bar

MAIN

A. Work to a heavy CJ (PowerClean, PushJerk)
5x45, 5x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w above)
3 ring pullup
1 HSHold

C. 5 rounds for time
{
3 CJ 135#
2 Strict HSPU
1 Strict RingMU
}
time: 7:30

2022-09-17 WoD

 WARM
std warmup
several of all movements below
2 block run

MAIN

A. 22min amrap. (Was a partner wod, but I decided to try to do the whole thing myself. Ended up scaling a couple parts, and going over by a minute to finish out the set)
{
100 Jump Squats
30 pullups
1 block run
80 DB OH Lunge 35# (Rx was 50# and I started with that, then scaled back)
50 ring rows
1 block run
60 wallball 20#
30 chinups (Rx was 40 but I scaled back - outta time and outta gas)
1 block run
}
time:23min

2022-09-16 WoD

 WARM
400m run
2 min Airdyne
std warmup

MAIN

A. Activation. 5 rounds, not for time
{
5 benchpress 95#
10 KBS 53#
10 banded pull-aparts
}

B. 15 min AMRAP
{
30 KBS 44# (Rx was 53)
20 DB Floor press 2x25# (Rx was 2x50#)
10 T2B
}
5 rounds + 30 reps

2022-09-15 WoD

Quick hotel workout while travelling.

A. 40-30-20-10 (100 total) of
{
Pushups
situps
air squats
}

2022-09-12 WoD

 WARM
400m run
std warmup
SU/DU practice

MAIN

A. Activation. 3 rounds, not for time
{
6 DB CJ/side 35#
25 DU
20s L-sit hold (on floor)
}

B. For time:
{
1k row
30 DB CJ 35# (Rx was 50#) - Left arm
75 DU
30 DB CJ 35# (Rx was 50#) - Right arm
75 DU
5 block run
}
time: 16:20

2022-09-11 WoD

 WARM

500m row
std warmup

MAIN

A. Work to a heavy CJ (PowerClean + PushJerk)
5x45, 5x95, 4x115, 3x135, 2x155, 1x165(failed)

B. (superset w above) 5 rounds
{
3 ring pullup
1 HSHold
}

C. 5 rounds for time(ish)
{
3 CJ 135
2 Strict HSPU
1 Strict RingMU
}

2022-09-10 WoD

WARM
std warmup
thruster drills
3x1 min row

MAIN

A. Partner WOD. 22min AMRAP - each partner does the 2's, 4's, etc, taking turns at each increment. Row is shared.
{
2 thruster 45#
2 burpee
4 thruster 45#
4 burpee
6 thruster 45#
6 burpee

25 cal row (shared)
8 thruster 45#
8 burpee
10 thruster 45#
10 burpee
12 thruster 45#
12 burpee
25 cal row (shared)

14 thruster 45#
14 burpee
16 thruster 45#
16 burpee
18 thruster 45#
18 burpee
25 cal row (shared)

(etc)
}
Got through the set of 16's. Partner led and did 18s, I jumped in before they were finished and did 18 thrusters and 4 burpees.
so for me: 166 reps + 25 cal row or 191 reps

B. 5 min mobility work

}

2022-09-09 WoD

 WARM
std warmup
400m run
15 cal airdyne

A. work to a heavy complex of:
{
Hang Power Clean
Hang Squat Clean
Front Squat
}
75, 95, 115, 135, 155, 155

B. Superset w A, 5 K2E between sets (5 rounds)

C. 12 min AMRAP
{
5 Hang Power Clean 95#
6 Front Squat 95#
7 T2B
}
10 rounds + 4 reps

2022-09-08 WoD

 WARM
400m run
15 cal airdyne
std warmup

MAIN

A. 5x5 banded deadlift, building up to ~75%
warm: 5x95,
main: 5x135, 5x185, 5x205, 5x205, 5x205

B. 3 rounds, not for time
{
12/side one arm KBS 36#
6/side seated one arm DB OH Press 25/30/35#
}

C. 3 rounds, not for time
{
1 block farmers carry 1x50# (rounds 2,3 I went with 35#)
6/side alternating DBSnatch 35#
20 goblet lunge 35#
}

2022-09-07 WoD

 WARM
400m run
2 min airdyne
std warmup

MAIN

A. strength - 4 rounds, not for time
{
- 5,5,4,3 Tempo Ringdip 3,3,2,2 (Rx+, Rx was pushups)
- 5,5,4,3 Tempo Strict Pullup 3,3,2,2
- 5 Goblet Squat 53# w 3 second pause at bottom
}

B. 15min AMRAP. 5-10-15-20-25..... of
{
pushup
pullup
air squat
situp
}
Got through round of 25's, then got 26 pushups
326 reps total

2022-09-06 WoD

WARM
400m run
2 block run
std warmup
pushpress drills

MAIN

A. PushPress: 10*8*6*4*2,1,1,1
10x75, 8x85, 6x95, 4x115, 2x135, 1x155, 1x155, 1x155(fail)

B. (Superset w A)
4x20s Hollowhold on floor

C. 3 rounds, each for time, 2min rest b/t
{
22cal row
10 PushPress 95#
8 burpee bar jump
}
~2:40 each attempt

2022-09-05 WoD

// Big labor day wod at the gym

WARM
1 block run
Std warmup
clean drills
5 Squat Clean 95#
5 pullups

MAIN

A. "Badger". For time:
{
30 Squat Clean 95#
30 pullups
3 block run
}
Time: 30:15 (did it Rx, but pretty sure I lost count and missed a few reps on set 2,3 of the cleans? My previous PR was 32min and there's no way I was as fast as that - I was struggling! so we'll call it scaled)    

2022-09-03 WoD

 //Travel workout

A. Run 3.5km

B. 3km kayaking

2022-09-01 WoD

 WARM
400m run
2 min row
std warmup

MAIN

A. 3 rounds, not for time
{
10 barbell curl "21s" (7x180-90, 7x90-0, 7x180-0) 45#
10 DB Rolling Tricep Extension 2x30#
}

B. 3 rounds, not for time
{
20 step banded monster walks
15 banded glute bridge
10 goblet lunge 30#
}

C. 3 rounds, not for time
{
10 bench press 75/95/115
10/side DB Row 30#
}

2022-08-31 WoD

WARM
400m run
2x1min row
std warmup
clean drills

MAIN

A. (Strength) build weight over following complex
{
HangSquatClean (above knee)
HangSquatClean (below knee)
SquatClean
} (Rx+ option. Rx was Power- vs SquatClean)
75, 95, 115, 135, 155

B. (Superset w A.)
5x10 banded lat pulldown with hollow hold

C. 10 min EMOM2 (every 2nd minute)
3 PowerClean 155#

2 min rest

D. 5 min EMOM
10 T2B (did all unbroken)

(had to leave before E. which was same as D but burpees instead of T2B)

2022-08-30 WoD

 WARM
2 min airdyne
std warmup

MAIN

A. Work to a heavy strict OHPress
8x45, 6x65, 3x75, 4x85, 3x95, 2x105, 1x115, 1x125(failed)

B. Work to a heavy 5-rep back squat with good form
5x45, 5x75, 5x95, 5x135, 5x165, 5x185, 5x205, 3x225

C. Tabata Airdyne for cals
43 total (5-6/round with a push on last round)

2022-08-29 WoD

WARM
400m run
std warmup

MAIN

A. Activation - 4 rounds not for time
{
12 banded lat pulldowns
10s Static Ring Hold (high)
10s Static Ring Hold (low)
1 block run
}

B. 18 min AMRAP (Rx+ was for time, so that's what I did, but modded)
{
5 block run
5 Strict RingMU (Rx was 10 pushup, 10 pullup, Rx+ was 10BarMU)
4 block run
4 Strict RingMU
3 block run
3 Strict RingMU
2 block run
2 Strict RingMU
1 block run
1 Strict RingMU
}
time: 17:15

2022-08-28 WoD

 WARM
500m row
light stretching
clean drills

MAIN

A. Work to a heavy CJ (PowerClean, PushJerk)
5x45, 5x95, 4x115, 3x135, 2x155, 2x165 (failed first attempt, got second one but was ugly form)

B. (superset w above) Pullup/MU
3 ring pullup (3 sets), 1 Strict RingMU (5 sets)

C. (superset w above) HSHold
4x~10s

2022-08-27 WoD

WARM
1 block run
std warmup
OH Squat drills

MAIN

A. 4x5 OHSquat at light-moderate weight
5x45#, 5x65, 5x65, 5x75, 5x85

B. 22min AMRAP with partner - divide work as prescribed
{
80 OH Plate Lunge 45# (Rx+, Rx was 35#)
- 2x20 each
60 Ring Row
- 3x10 each
40 Pushups
- 4x5 each
2 block run
- 1 block run each, other partner max effort abmat situps
}
we went to 22:15 and finished 3 full rounds. Pushups were 40, 35, 30

2022-08-26 WoD

 WARM
2 block run
std warmup
deadlift drills

MAIN

A. work to a heavy 3 rep deadlift
3x95, 3x135, 3x185, 3x225, 3x245, 3x265

B. 10 rounds for time. 15 min cap
{
12 wallball 20#
6 burpee bar jump
3 deadlift 185# (Rx was 225)
}
time: 15:10

2022-08-25 WoD

WARM
400m run
2 block run
std warmup

MAIN

A. 3 rounds, not for time
{
60s max distance sled push (90+70#)
1 block farmer carry 2x36# (Rx was 2x53#)
}
managed 2 lengths down and back on the sled pushes each time.

B. 3 rounds, not for time
{
8 seated OH barbell press 65#
5 tempo strict chinup 2-2-2-2
}

C. 2 rounds for time (Rx was 3 but I ran out of time and had to get to a meeting for work)
{
10 cal airdyne
10 DB CJ 35# (Right)
10 cal airdyne
10 DB CJ 35# (Left)
}

2022-08-24 WoD

WARM
std warmup
clean drills

MAIN

A. Build to a heavy complex of:
{
Clean pull to high-hang
PowerClean
FrontSquat w 1sec pause
}
2x95, 115, 135, 155, 165

B. (Superset w above) 5 rounds
{
2 kip swing
3 Hanging leg raise (w some kip)
20 DU
}

C. 5 rounds for time
{
5 PowerCleans 135# (Rx was 155)
5 Front Squat 135
10 T2B (did 3 of these sets unbroken, others 7+3)
20 DU
}
Time: 10:55

2022-08-23 WoD

 WARM
400m run
2 block run
3 rounds
{
8 KBS 26#
6/side Single-leg KB Deadlift 26#
8/side banded tricep extension
}

MAIN

A. 4 rounds, each for time, 2min rest b/t rounds
{
500m row
10 Ring Dip
8 Box Jump Over 24"
}
times: 
2:55, 2:47, 2:52, 2:49

B. 3 rounds, not for time
{
8/side Pallof press
20s hollow hold
10 bird-dogs (5/side)
}

2022-08-22 WoD

 slept in past 6am gym session, so went for a run instead.

A. Run 5.04km; 25:14; 5:01 pace

2022-08-21 WoD

//sunday workout - did a short run as warmup, then short workout at the gym

A. Run 2km, not for time

B. Work to a heavy PowerClean + Push Jerk
5x45, 4x95, 3x115, 3x135, 2x155, 1x165 (failed)

C. (superset w above) 5 rounds
{
3 ring pullup (first 2 rounds), or 1 strictMU (last 3 rounds)
1 HSHold
}

2022-08-20 WoD

WARM
3 block run
std warmup

MAIN
A. Build to a heavy Power Clean
3,45, 3x95, 3x115, 3x135, 2x155, 1x165

B. 5 rounds for time, 26 min cap. (reps go down per round)
{
50-40-30-20-10 Ab mat Situp
5-4-3-2-1 Heavy Power Clean (I did 155)
5-4-3-2-1 block run
}
Time: 19:15

2022-08-19 WoD

WARM
400m run
2min Airdyne
std warmup

MAIN

A. Activation. 3 rounds, not for time
{
500m row - pick pace you could hold for 1k (1:55 pace or so for me)
5 thruster 45#
4 strict pullups
}

B. "Jackie". For time:
{
1K Row
50 thruster 45#
30 pullups
}
time: 8:55
PR is 8:37, set back in 2014. I did 8:43 back in late 2019. In late 2020 I did it in 9:54 (off day?). Anyhow, not unhappy w today's time, but could be better.

C. 3 rounds, not for time
{
15 tuck-ups
15s hollow hold
}

2022-08-18 WoD

WARM
400m run
2m Airdyne
std warmup

MAIN

A. 3 rounds, not for time
{
12 banded-hip KB deadlift 53#
6/side deficit GobletLunge 36#
down-n-back sled push #170 (80+90#sled)
}

B. build to a heavy 6 rep benchpress, then back off weight and do 3x10
{
6x45, 6x75, 6x95, 6x115, 6x135, 2x155
6x115, 10x95, 10x95
}

C. 3 rounds, not for time
{
10 barbell curls (45, 65, 65)
10 close-grip pushups
}

2022-08-17 WoD

WARM
400m run
std warmup
snatch drills w PVC

MAIN

A. over 15 min, build to a moderate weight for the movements below. 1 block run b/t. (I managed 5 rounds at moderate pace)
{
1 Muscle Snatch
2 OHSquat
1 block run
}
weights: 45, 65, 65, 75, 75

2 min rest, then immediately into B. (I did one PowerSnatch at 95# and decided to scale back to 75#)

B. 10 rounds for time, 16 min cap.
{
6 Hang Power Snatch 75# (Rx was 95#)
8 burpee bar jump
}
time: 14:55

2022-08-16 WoD

WARM
std warmup

MAIN

A. Activation
4 rounds
{
5/side OHPress in split squat position 65#
5 jumps/side in split squat position
20 DU
}

B. 20 min AMRAP
{
10 DB PushPress 1x50#
35 DU
2 block run
}
6 rounds + 10 PushPress + 20DU

2022-08-15 WoD

 (back to gym after travelling a few days)

WARM
2min Airdyne
std warmup
clean drills

MAIN

A. build to a heavy complex:
{
Clean High Pull
Power Clean
Front Squat w 1sec pause
}
45, 95, 95, 115, 135, 155, 165(failed)

B. (Superset w above). 5 rounds:
3 weighted strict C2B Pullup 15#

C. 12 min emom:
even: Clean + 3 Front Squat w 1sec pause at bottom 135#
odd: 3 weighted pullup (2 @ 25#, 2 @ 20#, 2 @ 35#)

2022-08-14 WoD

 (quick travel workout)

A. 9,13,12,11,... 2,1  (total 100 reps) of
{
Situp
AirSquat
Pushup
}
(not for time)

2022-08-13 WoD

 A. Run 4.56km; 26:19; 5:47 pace (not bad pace considering the hills where I was)

(later)

B. ~1 mile kayaking

2022-08-12 WoD

 A. ~2mile kayaking

2022-08-10 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds for time, with 5 block (~1/2 mile) run buy-in and cash-out
{
5 block run

5 rounds:
{
10 Hand-release pushups
15 Box Jump Over 24"
20 abmat situps
}

5 block run
}
time: 17:20

B. 3 rounds, not for time
{
8 DB Curls at 31x1 tempo 2x25#
8 DB skull crushers 1x40#
}

2022-08-09 WoD

WARM
400m run
2 block run
std warmup

MAIN

A. 4 rounds, not for time
{
(1 clean & jerk to get to back squat)
5 BackSquat at Tempo (3223) 95#
2 pullup at tempo (3333)
}

B. 3 rounds, each for time, rest 2min b/t
{
500m row
1 CJ 115#
5 back squat 115#
2 strict RingMU (Rx was 8 pullup or 5 barmu)
}
didn't write times - about 3min/round

2022-08-08 WoD

WARM
std warmup
clean drills

MAIN

A. Work to a heavy 3-rep PowerClean
5x45, 3x95, 3x115, 3x135, 3x155, 1x165(failed)

B. 21 min AMRAP
{
9 Burpee bar jump
15 PowerClean 95#
21 AirSquat
2 long block run
}
score: 4 full rounds + 45 reps (everything but the run on the last round)

2022-08-07 WoD

Didn't get out and run early, so figured I'd go to open gym and push myself a bit. Did 2 benchmark workouts, but didn't go 100% effort on either.

WARM
std warmup
500m row
Clean drills
2x3 ring pullup
2 RingMU

MAIN

A. Work to working weight CJ for Grace.
3 power Clean push jerk @95, 3x115, 2x135

B. "Grace" - 30 CJ 135# for time.
Time: 7:30

C. 30 MU for time
Time: 10:25

2022-08-06 WoD

 WARM
1 block run
std warmup

3 rounds:
{
3 box jump
3 Fr Squat w 2s pause (95#)
4 Ring Rows
100m row (see how close you can get to 100m in under 30s
}

MAIN

A. 3 rounds for time, 24 min cap. Partner workout
{
buy-in each round: 3 block run (1), 40 cal row (2), 40 cal Airdyne (3) - split 10/10 x2
42 Front Squat 95# (3x7 each)
36 Ring Rows (3x6 each)
30 Box Jump Overs 24" (3x5 each)
}
total time: 19:20

2022-08-05 WoD

 WARM
400m run
500m row
std warmup
several of each movement below

MAIN

A. 25min AMRAP
{
50 abmat situps
40 KBS 53#
30 PushPress 75#
20 BB Lunges 75#
1 block farmer carry 53#kb+25#db
}
2 Full rounds + 100 reps (situps, kbs, 10 pushpress) = 400 reps

2022-08-04 WoD

 WARM
400m run
3 block run
std warmup
deadlift 8x75, 5x135

MAIN

A. 10,9,8...1 of
{
Banded Deadlift 165# (Rx+ was bodyweight, which was what I did)
BoxJump 24"
}

B. 4 rounds, not for time
{
8 DB Elevator Benchpress 2x25#
10 DB Fly 2x15#
}

C. 4 rounds, not for time
{
25 banded tricep extensions
6 body saws w feet in rings
}

2022-08-03 WoD

 WARM
400m run
2 min Airdyne
std warmup

MAIN

A. activation. 4 rounds, not for time
{
10 chinup-grip barbell row 75#
5 ring dips
3 kip swings
30s DU (~20 DUs)
}

B. 5 rounds, 2 min each, 2 min rest b/t
{
3 RingMU (Rx was 6 pullup+burpees, Rx+ was 6 RMU, so I did something in the middle)
30 DU
Row for cals in remainder of two minutes, score is calorie count
}
Cals: 10,11,14,11,20 (was really about whether you broke on DU or MU)

2022-08-02 WoD

WARM
2 block run
std warmup
several of movements below

MAIN

A. 3 rounds, not for time
{
3 seated box jump 24"
2 kip swing + 2 straight leg raise + 2 K2E
12 banded nordic curls
8 DB Snatch 30#
}

B. 3 rounds for time
{
25 T2B
30 DB Snatch 40# (Rx was 50#)
3 block run
}
time: 9:58

2022-08-01 WoD

WARM
3 min Airdyne
std warmup

MAIN

A. Build to a heavy 3-rep thruster
3x75, 3x95, 3x115, 3x135

B. (superset w above) 4x3 strict C2B pullup

C. 12 min Amrap
{
3 Thrusters 95#
3 C2B Pullup
6 Thrusters 95#
3 C2B Pullup
9 Thrusters 95#
3 C2B Pullup
12 Thrusters 95#
6 C2B Pullup
15 Thrusters 95#
6 C2B Pullup
18 Thrusters 95#
6 C2B Pullup
... (keep increasing in that pattern, though this was as far as I got)
}
Got through the 18+6. So 63 thrusters and 27 C2B

2022-07-31 WoD

First 10k in a while. actually had to stop and walk a few times. ugh.

A. Run 10.08km; 57:35; 5:43 pace

2022-07-30 WoD

WARM
std warmup
clean drills

MAIN

A. Work to a 4x3 PowerClean at 75%
warm: 5x45, 4x95,
main: 3x3@135#, 1x3@155#

B. (superset w above)
3 ring dips (first 3 rounds)
1 strict MU (last round)

C. 5 rounds for reps. Each round is 4 min emom, with 1 min rest before next round. Partner workout. One partner does full round, other partner does farmer carry hold. Then switch off for remainder of 4 min. After 1 min rest, resume at rep that you left off at
{
partner 1:
3 dips or 2 MU (I did 2 strict MU every round, but some rounds failed 2nd rep)
6 DB HangPowerClean 2x35#
10 DB Front Rack Lunge 2x35#

partner 2:
Farmer carry hold 2x35#
}
Over 5 rounds, we managed 8 full rounds, but I think I did 12-13 MU's, not 16

2022-07-29 WoD

 WARM
2 block run
std warmup

MAIN

A. work to a heavy/moderate 3-rep deadlift
10x45, 10x95, 8x135, 6x185, 4x225, 3x245

B. CFOpen 22.2 (Rx+ option here was Rx in the Open, and 12 min cap vs 10 min in the open).
1-2-3...9-10-9...3-2-1
{
Deadlift 135# (Rx+ 225)
Bar Facing burpees
}
Reps: made it 1-10, then 9,8 and got the deadlifts done on the 7's, and 3 burpees. So, total of 79 DL's and 75 burpees

2022-07-28 WoD

 Quick hotel workout before meetings at office

A. 1,2,3... 8,9,10,9,8.... 3,2,1 (100 reps) of:
{
pushup
situp
air squat
}

2022-07-27 WoD

 //quick run while at sony campus

A. Run 4.5km; ~20 min; ~4:50 pace

2022-07-25 WoD

WARM
2 min Airdyne
std warmup
clean drills

MAIN

A. Work to a heavy 3-rep touch-n-go power clean
3x45, 3x75, 3x95, 3x95, 3x115, 3x135, 3x155, 1x165

B. For time. 21-15-9-15-21 of
{
Hang Power Clean 75#
Pushups
* 1 block run between each of above (4 runs total)
}
time: 13:06

2022-07-24 WoD

 Went in for open gym as I figured I'd be missing a few days due to work this week.

WARM
std warmup
clean drills
500m row

MAIN

A. Work to a heavy power clean + push jerk
5x45, 4x75, 3x95, 3x115, 3x135, 2x155, 2x165(failed)

B. (superset w above) 5 rounds, not for time
{
1 HSHold
2 ring pullup (3 sets) or 1 strictMU (2 sets)
}

C. 10 rounds for time
{
3 PowerClean + PushJerk 135#
2 strict HSPU
1 strict MU
}
time: 13:22 (1:10 faster than last week)

2022-07-23 WoD

 WARM
400m run
1 block run
std warmup

MAIN

A. Partner workout, 22min AMRAP
{
50 abmat situps (25-each simultaneous)
(trade off as needed - we just split it all in half)
30 wallball (8,7 each)
20 pullup (10 each)
30 wallball (8,7 each)
20 pullup (10 each)
then each draw a card from deck for one of the following:
- 1 block farmer carry (I didn't draw this)
- 20 cal row (did this once)
- 2 block run (did this twice)
}
total 3 rounds + 50 situps (I did all 50 while partner finished his FCarry)

2022-07-22 WoD

 WARM
400m run
2min airdyne
std warmup
clean drills

MAIN

A. Work to a heavy 3 rep hang power clean
2x3x45, 2x3x95, 3x115, 3x135, 3x155, 3x165, 3x175

B. 12 min AMRAP
{
3 Hang Power Clean (heavy) - I did 155#
6 left arm OHKBLunge 36#
6 right arm OHKBLunge 36#
9 Burpee bar jump
}
5 rounds + 3/6/6/3 = 138 reps

2022-07-21 WoD

 WARM
400m run
2 block run
std warmup

MAIN

A. 3 rounds, not for time
{
50' down-n-back sled push 200#
30 ab mat situps
30s plank hold
}

B. 3x10 benchpress 115#
then
3x10 DB Floor press 2x30#
with
20 band pull-aparts between every set (6 sets)

C. 4 rounds, not for time
{
8 dual DB Curls 2x25#
10 skull crushers 1x50#
}

2022-07-20 WoD

WARM
std warmup

MAIN

A. activation. 4 rounds, not for time
{
25 DU
4 chinups, weighted (0, 15, 20, 25#)
10 KBS 53#
}

B. 3 rounds, 2min rest b/t, total for time:
{
500m row
65 DU (Rx+. Rx was 100 SU)
10 chinups
}
time: 15:30

2022-07-19 WoD

 WARM
std warmup

MAIN

A. 4 rounds, not for time
{
8 tempo goblet squat 31x1 36#
20s HSHold
}

B. EMOM x 16
{
min1: 10 cal airdyne
min2: 50ft seal slider walk
min3: 15 2xKB Front squat 2x26#
min4: rest
}

2022-07-18 WoD

 WARM
2 block run
std warmup
deadlift drills

MAIN

A. 3x10 heavy Sumo Deadlift
warm: 5x95, 5x135
main: 10x165

B. for time:
{
21 SDHP 75#
21 hand release pushup
3 block run
15 SDHP 75#
15 hand release pushup
2 block run
9 SDHP 75#
9 hand release pushup
1 block run
}
time: (forgot to write it down. 13:30?)

2022-07-17 WoD

 First day back in the gym after a week+ of travel.

WARM
500m row
light stretching
clean drills

MAIN

A. Activation, 4 round not for time
{
3 CJ inceasing weight per round (75, 95, 115, 135)
1 HSHold
1 strict HSPU
2 ring pullup x2, 1 strictMU x2
}

B. 10 rounds for time
{
3 CJ 135#
2 strict HSPU
1 strict MU
}
Time: 14:35

2022-07-15 WoD

 Short run in MTL while travelling.

A. Run 3.96km, 24:00, 6:03 pace

2022-07-14 WoD

 Crappy hotel gym, but forced myself to do a light workout.

A. 5 rounds, not for time
{
8 lat pulldowns
8 bicep curls
}

B. 4 rounds, not for time
{
10 pushups
8 pistols
}

C. 4 rounds, not for time
{
10 tricep extensions
1 HSHold
}

2022-07-13 WoD

 A. Run 2.96km, 20:30, 6:56 pace

2022-07-12 WoD

 A. Run 4.86km, 29:22, 6:03

2022-07-10 WoD

 A. Run 5.02km, 24:55; 4:58 pace

2022-07-09 WoD

 A. Run 2.0km, 10:49, 5:24 pace

2022-07-08 WoD

WARM
std warmup
deadlift drills

MAIN

A. 30-20-10 of
{
Deadlift 165 (Rx was 185)
bar-facing burpees
Airdyne cals
}
time: 17:27

B. banded stretches for 4 min

2022-07-07 WoD

 WARM
400m run
2 min Airdyne
std warmup

MAIN

A. work to a ORM benchpress
10x45, 8x95, 6x105, 4x135, 2x155, 1x175

B. 3 rounds, not for time
{
8 Ring Pushups
8/side DB row with banded tricep extension 25#
}

C. 3 rounds, not for time
{
10 barbell glute bridge 95#
10/side box stepups 24"
10 banded side-steps each way
}

D. 3 rounds, not for time
{
5 dragon flag negatives
8 situps
}

2022-07-06 WoD

 WARM
2 min Airdyne
std warmup

MAIN

A. 5x5 FrontSquat heavy
warm: 10x45, 6x95, 5x105
main: 5x135, 5x145, 5x155, 4x165, 3x175

B. 5 rounds, 2min30sec each, no rest b/t
{
2 block run
in remainder of time, max wallball 20#
}
score is total wallball reps:
Score: 15, 10, 8, 7, 12 = 52

2022-07-05 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
5 strict HSPU
20 DU
}

B. 10min AMRAP
{
1,2,3... of strict chinups
30 DU
}
Got through 8 full rounds: 35 chinups + 240 DU

2022-07-04 WoD

 WARM
2 block run
std warmup
power clean drills
5x45, 4x95, 3x135

MAIN

A. "The Chief" - 5x 3 minute rounds, each for reps, 1 min pause b/t, resume from where left off
{
3 PowerClean 135
6 pushups
9 AirSquats
}
20 rounds total, plus 3 cleans. Worked out to about 4 rounds per 3 minute interval. Bit faster at the beginning, bit slower at the end. (3 reps more than last time, so PR)

2022-07-03 WoD

 A. Run 7.8km; ~40min; ~5:30 pace

2022-07-02 WoD

 //gym closed today and feeling pretty sore so just went to the park and did a pretty light workout.

A. 400m run

B. 15 rounds, not for time
{
3 dips
3 strict pullup
3 pushup
2 pistols
}

2022-07-01 WoD

 WARM
400m run
std warmup

MAIN

A. 4 rounds, each for time, 2-3 min rest b/t
{
500m row
35 DU (RX+. Rx was 50SU)
25 wallball 20#
}
times: 2:38, 2:36, 2:55, 3:05

B. Tabata, alternative A/B below
A: situps (15, 13, 12, 12)
B: 20s plank hold

2022-06-30 WoD

WARM
400m run
std warmup
2 rounds
{
10 KB Deadlift 36#
10 air squats
8 Ring Rows
6 pushups
}

MAIN

A. 4 rounds, not for time
{
down & back sled push 185(?)#
deficit KB Squats, 53#:
4 reps at 32xx temp
4 reps regular temp
}

B. Benchpress:
- work to a heavy 8 rep:
10x45, 8x75, 8x95, 8x115
- then add weight and decrease reps over subsequent rounds:
4x135, 2x155

C. (Superset w above) Close-grip benchpress (single dumbell supported at heads)
1x8x40#, 4x8x50#

D. 4 rounds, not for time
{
10/side landmine row (bar+15#)
10 banded lat pulldowns
}

2022-06-29 WoD

 WARM
400m run
2 block run
std warmup
4x3 T2B
3x5 DB S2O 2x20#

MAIN

A. For time, 25 min cap
{
1 block run
9 DB S2O 2x35# (Rx was 2x50#)
9 T2B
2 block run
15 DB S2O 2x35# 
15 T2B
3 block run
21 DB S2O 2x35# 
21 T2B
2 block run
15 DB S2O 2x35# 
15 T2B
1 block run
9 DB S2O 2x35# (Rx was 2x50#)
9 T2B
}
Time: 13:38

2022-06-28 WoD

WARM
400m run
std warmup
3 rounds
{
8 KBS 26#
8 KBDeadlift 26#
8 alternating bent over KBRow 26#
}

MAIN

A. Deadlift PR attempt (again)
10x45, 8x95, 6x135, 5x185, 4x225, 3x255, 2x275, 1x295, 2x315(failed, twice)

B. Deathby...
{
KBS 53#
burpees
}
1,2,3...10, finished 11th round but went just over the minute. = 66reps of each

2022-06-27 WoD

 WARM
400m run
std warmup
clean/thruster drills

MAIN

A. Work to a heavy 2-3 rep thruster w 2s pause at bottom, 2s pause at top
2x75, 2x95, 2x115, 2x135

B. 4 rounds, not for time (Superset w above)
{
3 strict C2B pullup (rounds 1,2)
1 strict RingMU (rounds, 3,4)
}

C. 5 rounds for time, 15 min cap
{
9 thrusters 95#
2 strict RingMU (Rx was 7 C2B or 5 ringmu (kipping))
1 block run
}
time: 13:30

2022-06-26 WoD

 WARM
400m run
500m row
std warmup
clean drills

MAIN

A. Work to a heavy PowerClean+PushJerk
5x45, 4x75, 3x95, 3x115, 3x135, 2x155, 1x165(fail)

B. (Superset w above) 5 rounds, not for time
{
1 HSHold
2 pullups (first two rounds) or 1 strictMU (3,4,5)
}

2022-06-25 WoD

WARM
1 block run
std warmup

MAIN

A. Partner workout. 4 rounds for time (no one finished). 24min cap
{
Partner 1: 2 block run (I did this on round 1,3)
Partner 2: 1 block farmer carry (1 did 2x36# on round 2)
Then split as needed:
{
55 wallball 20# (R1: 30, R2: 25, R3: 30)
45 pullup: R1: 20, R2: 22, R3: 35
35 box jump: R1: 20, R2: 17, R3: 0)
}
}
2 rounds, 20 box jumps short of round 3

2022-06-24 WoD

WARM
std warmup

MAIN

A. 5x5 backsquat moderate heavy back squat, or increasing w sets
warm: 10x45, 5x95,
main: 5x135, 5x165, 5x185, 4x205, 3x225

B. AMRAP 12
{
12 DB Front Rack Lunge 2x35#
12 pushups
12 Alternating Gorilla Rows 2x35#
}
total: 7 rounds + 4 reps

2022-06-23 WoD

WARM
std warmup

MAIN

A. 9x3 banded deadlift at 60-70% ORM
warm: 5x95, 5x135
main: 9x3 banded deadlift at 185 (~60%)

B. 4 rounds, not for time
{
1 down-n-back Front Rack KB Carry 2x36#
1 down-n-back straight-leg sled drag
}

C. 4 rounds, not for time
{
10 DB Curl 2x25#
10 DB SkullCrusher 2x25#
}

2022-06-22 WoD

WARM
std warmup
snatch drills

MAIN

A. 5 rounds, not for time. skill/strength
{
5 high-hang muscle snatch 65#
5 OH Squats
20 DoubleUnders
}

B. 5 Rounds for Time:
{
5 Hang Snatch 75#
15 T2B (did 20 first round, then decided to scale further down)
50 DU
}
time: 13:38

2022-06-21 WoD

 WARM
400m run
2 min Airdyne
std warmup

MAIN

A. Deadlift deload cycle. Deficit deadlift at:
{
5x40%, 5x50%, 5x60%, 5x50%, 5x40%
5x135, 5x155, 5x175, 5x155, 5x135
}

B. (Superset w above) 5xHSHold

C. EMOM 4 rounds
{
min 1: 9 cal Airdyne
min 2: 9 burpee-to-rig
min 3: 15 KBS 53#
}

2022-06-20 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, increasing weight
{
2 strict pullups
2 SquatCleanThruster
}
45, 75, 95, 115, 135

B. 4 rounds for time
{
15 thruster 75#
7 strict C2B chinups
1 block run
}
time: 11:45

2022-06-19 WoD

 A. Run 3.27km; 17:25; 5:20 pace

B. 500m row

C. Work to a moderate CJ
5x45, 3x95, 3x115, 2x135, 1x155, 1x165

D. (Superset w C) 4 rounds
{
3 ring pullup
1 HSHold
}

E. 10 rounds for time
{
3 CJ 135
2 Strict HSPU
1 RingMU
}
time: 14:58

2022-06-18 WoD

WARM
std warmup

MAIN

A. 3 rounds
{
10 tuck-ups
20 v-ups
30s hollow hold
}

B. 20 min amrap (was a partner wod, but I did it on my own)
{
B1.
{
7 man makers 2x35#
8 HSPU (7, 6, 4, 4, 3)
9 Box Jump 24"
}
B2. OHDBHold 1x35# for equiv time that B1 took
}
5 rounds even

2022-06-17 WoD

WARM
400m run
500m row
std warmup

MAIN

A. 3 rounds for time
{
500m row
10 KB front rack alternating lunge (left) 53#
25 DU
10 KB front rack alternating lunge (right) 53#
25 DU
50 situp
2 min rest
}
time 13:15

2022-06-16 WoD

WARM
400m run
std warmup

MAIN

A. 9x3 deadlift at 60% ORM, 30-40s b/t
warm: 5x95, 5x135
main: 9x3 @ 185 (59%)

B. 3 rounds, not for time
{
1 block farmer carry 2x36#
10 sliding glute bridges
}

C. 4 rounds, not for time
{
10/side prone alternating DB Row 2x25#
10/side seated alternating DB z-press 2x25#
max effort UB strict chinups (9, 7, 6, 5)
}

2022-06-15 WoD

 WARM
400m run
2 block run
std warmup

MAIN

A. for time
{
1 mile run (6:30)
(then, segmented as needed - I did divided in 10 rounds)
50 pullups
60 pushups
70 wallball 20#
}
Time: 17:15

2022-06-14 WoD

 WARM
400m run
std warmup
3 rounds
{
10 banded good mornings
10 banded straight-arm raise
}

MAIN

A. Work to a heavy-ish deadlift (finished my cycle last week, so just went to 80%)
8x95, 6x135, 4x185, 3x225, 2x255, 1x275
(with last week's PR of 315, the above are 30, 43, 59, 71, 81, 87%)

B. 3 rounds for time
{
2 block run
10/15/20 Deadlift 225/185/155
20/15/10 Goblet box stepup 36# (Rx was 53#) 24"
}
time: 13:16

2022-06-13 WoD

 WARM
400m run
2 block run
std warmup
clean drills

MAIN

A. work to a heavy set of:
{
3 Hang Power Clean
2 Front Squat
}
45, 95, 115, 135, 155

B. (superset w above) 4 rounds of
{
3 scap pulls
5 kip swings
5 T2B
}

C. 7 rounds for time
{
3 Burpee box jump 24"
4 Hang Power Clean 115#
5 Front Squat 115#
6 K2E
}
9:55

2022-06-12 B-Day MU's redux

 My legs were pretty smoked from Saturday's wod, so decided rather than running, cleaning or squatting, I'd instead re-do my b-day MU workout, as last time I did it, I missed my target time. Beat it this time around.

WARM
500m row
stretching, few pullups, kip swings

MAIN

A. OHPress
8x45, 7x65, 6x75, 5x85

B. "B-Day MUs" - 53MU for time, with goal of beating 23:30
30-rep split time: 10:55
53 rep time: 21:56

2022-06-11 WoD

 WARM

400m run
2 min Airdyne
std warmup
several of each of movements below

MAIN

A. "Zachary Tellier". For time (Rx = w vest, which I didn't do). 30 min cap
{
R1: 10 Burpees
R2: 10 B, 25 Pushups
R3: 10 B, 25 PU, 50 Lunges
R4: 10 B, 25 PU, 50 L, 100 SitUps
R5: 10 B, 25 PU, 50 L, 100 SU, 150 Squats
}
time: 24:35

2022-06-10 WoD

WARM
400m run
2 min Airdyne
std warmup
clean drills

MAIN

A. Work to a heavy CJ
5x45, 5x95, 3x115, 3x135, 2x155, 1x165

Workout was grace with 50DU added for every break, but since I was only one who showed up, I opted just to do Grace and add DU's afterward

B. "Grace" 30 CJ 135# for time
fast singles in sets of 3
time: 6:30 (minute off my PR, but not bad)

C. 5x20 DU

2022-06-09 WoD

WARM
std warmup

MAIN

A. 9x3 banded deadlift at 50% (30-45s rest)
warm: 5x135, 3x155 (no band)
main: 9x3 @ 155

B. 3 rounds, each unbroken, 1-2-3-4-5-4-3-2-1 of
{
KB Deadlift
KBS
}
1 round 36#, 2 rounds 53#

C. 8 min sled push 2x25' lengths
(10 rounds, 125# )

(extra)

D. 100 banded glute bridges

2022-06-08 WoD

WARM
std warmup

MAIN

A. activation - 4 rounds, not for time
{
3x8 elevator DB bench press, which is:
{
8 incline DB bench press (45-deg bench) 2x35#
8 incline DB bench press (30-deg bench) 2x35#
8  DB bench press (level bench) 2x35#
} <2nd round 7 reps, 3rd 6 reps, 4th 5 reps
5 Toes-to-Ring
8/side DB Row 35#
3 seated box jump 24"
}

B. 11min AMRAP, rep scheme 1, 2, 3....
{
T2B
Burpee Box Jump
}
Got 10 rounds even =  55 reps of each

2022-06-07 WoD

WARM
std warmup

3 rounds
{
10 banded good mornings
8 wallball 20#
}

MAIN

A. Deadlift cycle - PR attempt
warm: 10x95, 8x135, 6x185
main: 3x225, 2x255, 1x285, 1x315, 1x325(failed)
315 is a "recent PR". I got 375 back in 2015, but couldn't do anywhere near that now.

B. 3 rounds, each for time, 2-3min rest b/t
{
0.7mile Airdyne
2 block run
}
times: 3:30, 3:39, 3:51

2022-06-06 WoD

WARM
400m run
2 min Airdyne
std warmup

MAIN

A. activation. 4 rounds, nft
{
10s static ring hold
10s static ring hold (bottom position)
10 OHSquat 45#
}

B. 4 RFT
{
3 MU (Rx was pullups+pushups, Rx+ was 6MU)
12 BackSquat 95#
10 burpee over bar
}
11:30

2022-06-05 WoD

 Did a run, then a short stop by the gym

A. Run 6.91km; 34:23; 4:58 pace

B. OHPress
10x45, 8x65, 7x75, 6x85, 4x95, 1x105(failed)

C. 5 rounds, not for time
{
1 HSHold
2 ring pullups
}

D. 3 rounds, not for time
{
8 DB Ext rotation 10# (left)
8 DB Ext rotation 10# (right)
3x3s seated leg raise
}

2022-06-04 WoD

WARM
1000m row
3x2min Airdyne
std warmup
clean drills

MAIN

A. Work to heavy-ish version of this complex:
{
3 PowerCleans
2 Front Squat
}
95, 115, 135, 155, 165

B. Partner workout - divide reps. For time:
{
100 medball situps 20#
60 PowerClean 135# (Rx was 115, Rx+ was 155). Did sets of 3, trading off.
80 cal Airdyne (3x10 each, trading off)
}
time: 13:35

2022-06-03 WOD

 WARM
400m run
3 block run
std warmup

MAIN

A. 4 rounds, not for time
{
5 DBThruster 2x40#
2 strict tempo pullup 3-3-3-3 tempo
}

B. 16 min AMRAP
5 block run buy-in, then
{
10 DB thruster 1x40# (left)
2RingMU (rx was 9 pullup)
10 DB thruster 1x40# (right)
2RingMU (rx was 9 pullup)
}
4 rounds, but last round was 2x1MU, vs 2x2MU

2022-06-02 WoD

 WARM
400m run
std warmup

3 rounds
{
10 banded lat pulldowns
10 KBS 36#
}

MAIN

A. 3 rounds not for time
{
50' sled push 225#
16 DBBoxStepUp 2x30#
}

B. 5 rounds, not for time
{ 
benchpress (scaling weight/reps:) 10x75, 8x95, 6x115, 4x135, 3x155
10 banded lat raise
}

C. 3 rounds, not for time
{
8x2 DBDeadlift 2x30#
12 banded glute bridge w 2s pause
}

D. 50 Banded Back Extension

2022-06-01 WoD

 WARM
400m run
std warmup
pushpress/pushjerk drills

MAIN

A. Build to a heavy 3-rep OHPress
5x45, 5x65, 5x75, 4x85, 3x95

B. 3 rounds, not for time using weight from above
{
3 Strict press 95#
5 scap pulls

3 push press 95#
5 kip swings

3 push jerk 95#
5 hanging leg raise
}

C. 3 rounds, not for time
{
40 DU
20 S2O (Pushpress and pushjerk mix) 75#
20 T2B
20 Bar-facing Burpees
}
15:13

2022-05-31 WoD

 WARM
400m run
std warmup
deadlift drills

MAIN

A. Deadlift progression 
prescribed: warmup, then 5x65%, 5x75%, 5x85%, with slightly increased target PR (i used 325#)
warm: 10x95, 8x135, 6x185
main: 5x205 (63%), 5x245 (75%), 4x275 (85%)

B. (superset w above) 4x3 box jumps 24"

C. 4 rounds, every round on 4:00 mark
{
2 block run
7 box jumps 24"
5 deadlift 225#
}
finished every round ~2:30-~2:45

2022-05-30 Memorial Day Murph

 WARM
3 block run
std warmup
several of murph movements

MAIN

A. "Murph"
{
1 mile run
100 pullup
200 pushup
300 air squat
1 mile run
}

I segmented as follows:
1 mile run
15 rounds of
{
5 pushup
1 squat
5 pullup
5 pushup
19squat
}
then 5 rounds without the squats

time: 35:10 <-- just 55 seconds worse than my best time, and 9 min faster than last year. 

2022-05-29 WoD

 //murph tomorrow, so didn't overdo it on the run

A. Run 3.91km; 18:34; 4:45 pace.

2022-05-28 WoD

 //VC Crossfit closed today so did a drop-in at BCF

WARM
2k Airdyne
10 KBS 35#
5 pullups
10 Goblet lunge

MAIN

A, B on a running clock.

A. 3 rounds for time
{
40 wallball 20# (Rx was 50)
20 T2B (Rx was 25)
}
~14min

rest to 20 min mark, then

B. 3 rounds for time
{
50 KBS 53#
12 Goblet lunge 36# (Rx was 53#)
4 RingMU (Rx was 8MU)
}
Time: about 14 min

2022-05-27 WoD

WARM
400m run
std warmup
3 rounds
{
2 pullup
4 box jump
6 DB snatch 2x25#
}

MAIN

A. For time:
3 rounds
{
4 strict pullups
8 BoxJumpOver 24"
10 DBSnatch 50#
}

3 block run

3 rounds
{
4 C2B pullups
8 BoxJumpOver 24"
10 DBSnatch 50#
}

3 block run

3 rounds
{
2 RingMU,
2 C2B pullups
8 BoxJumpOver 24"
10 DBSnatch 50#
}
}
Time: forgot to write it down. 23min?

2022-05-26 WoD

 Coach didn't show this morning, so did a run instead

A. Run 7.62km; 39.57; 5:15 pace

2022-05-25 WoD

WARM

400m run
2 min Airdyne
std warmup
jerk drills

MAIN

A. Work to a heavy 2-rep Push Jerk
5x45, 5x95, 4x114, 3x135, 2x155, 2x165

B. 5 round for time
{
1 power Clean 135#
6 PushJerk 135# (last 2 rounds I did 5 reps)
30 AirSquat
2 Block Run
}
time: 17:12

2022-05-24 WoD

WARM
400m run
std warmup

MAIN

A. Deadlift cycle deload week: (using 315 as PR)
prescribed: 5x40%, 5x50%, 3x60%, 3x1x70%
done: 5x95#(warm), 5x135#(43%), 5x165#(52%), 3x185 (59%), 3x1x225(71%)

B. (Superset w A) 6x1 HSHold

C. 12 min EMOM
{
Min 1: 4 wallwalks (last 2 rounds did 3 wallwalks)
Min 2: 8 chinups (Rx+ 2 rope climbs): (2 12' legless rope climbs/ 2 10' LLRC/8 strict chinups/5+3 SCU)
Min 3: 10 cal Airdyne
}

2022-05-23 WoD

WARM
1 block run
std warmup

MAIN

A. Activation (not for time)
{
30s SU
8 scap pulls
6 DB Front Squat 2x25#

30s SU
8 kip swings
6 DB Front Squat 2x25#

30s DU
8 T2B
6 DB Front Squat 2x25#
}

B. 5 min AMRAP
75 DU buy-in
{
12 T2B
12 DB Front Squat 2x35# (Rx was 50#)
}
3 rounds even

3 min rest

C. 5 min AMRAP
75 DU buy-in
{
9 T2B
9 DB Thruster 2x35# (Rx was 50#)
}
3 rounds + 2 T2B

3 min rest

D. 5 min AMRAP
75 DU buy-in
{
6 T2B
6 DB Hang Clean Squat Thruster 2x35# (Rx was 50#)
}
3 rounds + 3 T2B

2022-05-22 WOD

A. Run 4.5km; 24:43; 5:37 pace 

B. OHPress
10x45, 8x65, 6x75, 4x85, 3x95, 1x105

C. 2x2 TGU
2x26#, 2x36#

D. 5 rounds
{
5 strict chinup
1 HSHold
}

2022-05-21 WoD

WARM
1 block run
std warmup
power cleans: 5x45, 5x95, 3x135, 2x155

MAIN

A. Partner workout, 22min AMRAP
{
partner A runs 1 block
partner B runs 1 block
then splitting as desired:
15 PowerCleans 135# (Rx+155#)
45 Wallball 20#
}
I did 4 rounds + 1 block run + 3 PowerCleans at 135#
4 rounds were 2 rounds of 7, 2 rounds of 8 PC's split as:
(7x155), (8x155), (4x155+3x135), (4x155, 4x135)

2022-05-20 WoD

WARM
400m run
1 block run
std warmup

MAIN

A. For time
{
1 mile run buy-in (6:29!)
50 T2B
50 Box Jump
50 S2OH (PushJerk) 75#
}
time: 17:30

I added

B. 3xHSHold

2022-05-19 WoD

WARM

400m run
std warmup

MAIN

A. 4 RFQ
{
25' DB hamstring march 2x25#
20s KB-Sumo Jump Squat (1x36#, about 12 reps each time)
}

B. 4 RFQ
{
10 Front-foot-elevated (3") DB Split Squat 2x35#
20s strict pullup (7,7,6,5)
}

C. 4RFQ
{
8 bent-over Barbell Row 75#
12 barbell Glute Bridge, 15s pase on last rep 75#
}

2022-05-18 WoD

 WARM

400m run
2min row
std warmup

MAIN

A. 20min EMOM
{
min 1: 12 cal row
min 2: 8 Ring Dip
min 3: 8 DBFront Squat 2x40#
min 4: rest
}

I added:

B. 3x HSHold

2022-05-17 WoD

WARM
400m run
2x30s DU
std warmup

MAIN

A. Deadlift cycle continued (assumed 315 as my ORM)
6x135 (43%), 5x165 (52%), 5x185 (59%)
4x235 (75%), 3x275 (87%), 1x305 (97%)

B. "Helen" 3RFT
{
400m run
21 KBS 53#
12 pullups
}
9:51 PR vs previous of 10:20

2022-05-16 WoD

 WARM
400m run
2 block run
std warmup
clean drills

MAIN

A. Work to a heavy 3 rep Hang Power Clean
3x45, 3x75, 3x95, 3x115, 3x135, 3x155, 2x175 (failed 3rd rep)

B. 16min AMRAP
{
9 wallball 20#
6 hangpowerclean 95#
3 burpee bar jump
}
12 rounds even

2022-05-15 WoD

 A. Run 3.63km; 18:17; 5:02 pace

B. OHPress
5x45, 5x45, 10x65, 8x75, 6x85, 4x95, 1x105(failed)

C. 3 rounds, not for time
{
10/arm DBCurl 2x30#
3 Seated Leg Raise
1 HSHold
}

2022-05-14 WoD

WARM
4 rounds, not for time
{
10 cal row
10 KBS 36#
10 box stepups 24"
10 banded good mornings
}

MAIN

A. Activation, 3 rounds, not for time
{
10 Banded KBS 53#
2 kip swings, into
2 kipping pullups
3 box jumps
}

B. 22min amrap w partner (each does a full round, then rests while other works)
{
15 KBS 53#
7 Box Jump 24"
5 pullups
}
10 rounds even

C. Buy-out, 100cal row for time w partner
20/20/10 each. Total of about 7min

2022-05-13 WoD

 WARM
400m run
3 min AirDyne
clean drills
std warmup

MAIN

A. Work to a heavy squat clean
5x45, 5x95, 4x115, 3x135, 2x155

B. (superset w above) negative ring dips
4x3 negative ring dips

C. "Elizabeth" 21-15-9
{
Squat Clean 135#
RingDip
}
time: 15:05

2022-05-12 WoD

 WARM
400m run
2min Airdyne
std warmup

MAIN

A. Banded deadlift 9x2 @ 50%, 30s rest b/t
warm: 5x95, 5x135, 
main: 9x2 @ 165# (~60%)

B. 4 rounds not for time
{
3 seated box jumps to 20" 2x10#DB
10 barbell glute bridge (1-2 45#, 3-4 95#)
}

C. 100 banded back extensions

D. 3x8 ring body saw

E. 3 HSHold ~10s each

2022-05-11 WoD

WARM
400m run
std warmup

MAIN

A. Benchpress 3x10 at moderate weight
10x45 (warm), 10x95, 10x115, 10x125#

B. (superset w above) 3x20 band pullaparts

C. 3 rounds for time
{
30 gorilla row 26#kb
20 DB Floor press 2x25#
500m row - or - 2block run - or - 0.7mile AirDyne (do all 3 over 3 rounds)
}
time: 11:30

I added:

D. 3xHSHold (balance practice)

2022-05-10 WoD

WARM
400m run
500m row
std warmup
3 rounds
{
5 KB good morning 26#
5 KB GobletSquat 26#
5 OneArmKBSwing (left) 26#
5 OneArmKBSwing (right) 26#
}

MAIN

A. Deadlift progression - I used #315 as my ORM (estimated)
{
prescribed:
5x40%, 5x50%, 5x60%
3x70%, 3x80%, 3x90%

I did:
6x135 (43%), 5x165 (52%), 5x185 (59%)
3x225 (71%), 3x255 (81%), 3x285 (90%)
}

B. 12 min EMOM
{
min 1,4,7: KB Frontrack carry down and back; KB Farmer carry down and back; 2x36#
min 2,5,8: 50 DU
min 3,5,9: 15 cal row
}

2022-05-09 WoD

WARM
400m run
std warmup
3 rounds
{
3 OHSquat 45#
6 pistols
2 strict pullups w slow negative
}

MAIN

A. For time, 20 min cap
{
50 OHSquat 45# (Rx was 75#)
40 Bar-facing Burpees
40 Back-rack lunges 75# (did these unbroken)
30 Bar-facing Burpees
30 Power Clean 75#
20 Bar-facing Burpees
20 Pistols
10 strict pullups
}
time: 19:48

2022-05-08 WoD

 WARM
1 mile run
500m row
light stretching

MAIN

A. Work to a heavy PowerClean + PushJerk
5x45, 5x75, 5x95, 4x115, 3x135, 2x155, 1x165, 1x175 (failed)
(then did dropsets as I was unloading bar: 1x165, 1x155, 1x135)

B. (Superset w above) 6 sets of
{
3 ring pullup 
1 HSHold
}

2022-05-07 WoD

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

2 rounds
{
5/side DB OHPress 25#
10 MedballStepups 20#
}

MAIN

A. 3 rounds for reps. partner workout, one works while one rests. We traded off in 30s increments, except for part C which was 2/reps then switch
{
A1. 2min amrap Medball stepups
- first 30sec 9 reps 
- third 30sec 9 reps
A2. 2min DB S2OH 50# (I did pushjerks)
- first 30sec 14 reps (right arm)
- third 30sec 14 reps (left arm)
A3. partner burpees
7x2reps each = 14
A4. 2min rest
}
= 60 reps per round = 180 total

I added

B. bar hang for time
75sec

2022-05-06 WoD

 WARM
400m run
250m row
std warmup
hang power clean drills

MAIN

A. 20min AMRAP
{
40 DU
30 pushups
20 Hang Power Clean 95#
}
5 rounds even

2022-05-04 WoD

WARM
400m run
2 block jog
std warmup
T2B warmup

MAIN

A. For time:
{
1 mile run buy-in (6:30 - not bad)
50 T2B (did sets of 5 most of the way through)
100 backrack barbell lunges 75#*
}
* Every break - 1 block run - I had to break twice

2022-05-03 WoD

 WARM
400m run
2 block run
std warmup
3 rounds
{
5 deadlift 45#
5 barbell row 45#
5 OHPress 45#
}
3 rounds
{
5 back squat 45#
5 good mornings 45#
}

MAIN

A. Work to a heavy-ish 2 rep DL (start of deadlift cycle, but didn't use app to calculate it all)
warm: 5x95, 5x135, 5x155, 5x185, 5x205
main: 5x225, 3x245, 2x255

B. "Diane". 21-15-9 of
{
Deadlift 185# (Rx was 225#)
HSPU (Did 15-9-6 instead of of 21-5-9, but did them strict)
}
time: 10:30

2022-05-02 WoD

WARM
400m run
std warmup


MAIN

A. Activation - 4 rounds not for time
{
5 DBFrontSquat 2x2x25#, 2x2x35#
3 pullups
}

B. 17min AMRAP
{
6 Burpees
7 DBFrontSquat 2x35# (Rx was 50#)
1 RingMU
6 Pullup (Rx was 8 or 2:1 MU) 
}
9 round even

2022-05-01 WoD

// Sunday go-to-gym-cause-can't-run-far-yet workout

WARM
400m run
std warmup
1000m row

MAIN

A. Work to a heavy OHPress
10x45, 8x65, 6x75, 4x85, 3x95, 1x105(failed)

B. (superset w above) 3x2 strict pullup

C. Work to a heavy Squat Clean
5x45, 4x95, 3x115, 3x135, 2x155

D. (superset w above) HSHold practice
4 x 20s HSHold

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)

2022-04-23 WoD

WARM
std warmup
2x5 pullups
2x8 wallball 14#

MAIN

A. Partner workout. 22 min AMRAP
{
1 block farmer carry (1/2 block pinchgrip 2x25# plates, switch, 1/2 block one arm carry 53# KB)
55 wallball 20# (2 sets of 10 each, then a set of 7 or 8 each)
25 pullups (I did 10 pullups, partner did l5 pushups)
}
3 full rounds + 1 block carry + 40 wallball

2022-04-22 WoD

WARM
2 min Row
std warmup
3 rounds
{
5 KBS 26#
5 Goblet squat 26#
}

MAIN

A. 5 rounds for time
{
50 SU (Rx was 40 DU)
10 Right one arm KBS 36# (Rx was 53#)
10 KB Right Front Rack Alternating Lunge 36# (Rx was 53#)
10 Left one arm KBS 36# (Rx was 53#)
10 KB Left Front Rack Alternating Lunge 36# (Rx was 53#)
}
30 cal row buy-out

Time: 13:00

B. 10 min of foam rolling, stretching, etc

2022-04-21 WoD

WARM
2 min airdyne
std warmup

MAIN

A. 4 RFQ
{
8 seated Filly press per side (30# DB + 26# KB)
10 single arm banded T-pull per side
}

B. 4 RFQ
{
4 tempo pullup - 3-3-3-3
8 towel-grip landmine row (barbell+2x10#)
}

C. 3 rounds
{
2 min max effort sled pull w 2x45#
2 min rest
}
3 down-n-back per round

2022-04-20 WoD

 WARM
2 min Airdyne
std warmup

MAIN

A. Work to a heavy 3-4 rep front squat
5x45, 5x95, 5x115, 4x135, 3x155, 3x185, 2x185

B. 7 rounds for time
{
7 DB FrontSquat 2x35# (Rx was 2x50#)
7 T2B
7 BoxJumpOver 24" (Rx was 30")
}
time: 9:15

2022-04-19 WoD

 WARM

4 rounds
{
45s row
10 banded high pull
3 inchworm
3x3 pushups
}

MAIN

A. Work to a heavy power clean
5x45, 5x95, 4x115, 3x135, 2x155, 1x165, 1x175(failed), 1x175(hangpowerclean)

B. 4 rounds, each for time. 2min rest b/t
{
1 min row for cals
30 Powerclean MINUS cals from above row (I got 21-22 each round, leaving 8-9 cleans)
10 Burpee bar jump
}
times:
2:27, 2:39, 2:51, 2:40