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

2022-04-18 WoD

 //Rx workout was Cindy, but Rx+ was Nate. I hadn't done Nate in a while, so thought I'd give it ago. I didn't expect to come anywhere near my PR, but did, actually setting a new PR. Go figure.

WARM
3 min Airdyne
std warmup

MAIN

A. Activation. 5 rounds, NFT
{
3 ring pullups
3 ring transitions
2 HSPU (kipping) w slow negative
}

B. "Nate" - 20min AMRAP of
{
2 RingMU
4 HSPU
8 KBS 70#
}
total 11 rounds even (PR over my previous best: 10+4)

2022-04-17 WoD

 //Can't run right now due to injury, so went to open gym again

WARM
light stretching
1000m row

MAIN

A. Work to a heavy PowerClean + SplitJerk
5x45, 5x75, 5x95, 4x115, 3x135, 2x155(pushjerk, not splitjerk), 1x165, 1x175(fail), 1x175(HPC, failed jerk)

B. (Superset w above) 6 rounds of:
{
3 ring pullup (last couple rounds w false grip, last round added 1 RingMU)
1 HSHold
}

C. 3 rounds, NFT
{
5/side DBExtRotation 15#
}

2022-04-16 WoD

 WARM
std warmup
Snatch/OHSquat drills

MAIN

A. 1 Snatch plus 3-5 OHSquat
2x45, 2x65, 2x75

B. (superset w above) Battlerope 20s 

C. 22min AMRAP. W partner 1 full round each, then row/run together
{
1 PowerSnatch 75# (Rx was 95)
6 OH Squat 75# (Rx was 95)
8 pushup
20s battlerope (Rx was DUs)
250m row together (subbing for Run)
}
6.5 rounds (7 round for my part, minus the 7th row)

2022-04-15 WoD

 WARM
2min airdyne
std warmup
clean drills

MAIN

A. Clean complex
{
3 Clean deadlift
3 Hang Extension
3 power clean
}
2 round of above at 95#

B. Build to a heavy Power Clean
3x95, 3x115, 3x135, 2x155, 1x165, 1x175(failed)

C. (Superset w above)
6 kip swings (2x), 3 T2B (3x) 

D. 10 rounds for time
{
2 PowerClean 155# (Rx was Rx+ was 225!)
4 bar-facing burpees
6 T2B
}
12:25

2022-04-14 WoD

WARM
2 min Airdyne
std warmup

MAIN

A. 3 rounds, not for time
{
5 strict chinups
10 towel row ~70#
15 crush grip (KB) row 53#
}

B. Build to one rep max close-grip benchpress
10x45, 5x95, 5x125, 3x145, 1x165

C. 3 rounds, not for time
{
6-8 reps close-grip benchpress, at 70% of above (I did 115#)
5/side incline dumbell benchpress with other arm extended w DB (2x25#)
5 incline dumbell benchpress (2x25#)
}

D. 1x25 KBS 53# (was supposed to be 3 rounds with some sled pushes but I cut it short due to early work meeting)

2022-04-12 WoD

 WARM
2 min Row
std warmup

MAIN

A. Work to a ORM OHPress, then switch to PushPress and add weight to ORM
OHPress: 5x45, 5x65, 4x75, 3x95, 1x105: 105
PushPress: 3x115, 2x135, 1x155(failed <-- should have just done 145): 135 ORM

B. Superset w above. Warm up pullups for (C). 
6x3 strict pullup

C. 4 rounds, 2min each, each for reps on 2nd movement, 2 min rest b/t
{
Row 250m
Round 1,3: Max Reps Pushpress 95#
Round 2,4: Max Reps Pullup
}
1, 3: 17, 18 pushpress
2, 4:  15, 17 pullup

2022-04-10 WoD

 WARM
1000m row
light stretching

MAIN

A. Work to a heavy ORM SquatClean + PushJerk
5x45, 5x95, 4x115, 3x135, 2x155, 1x165

B. (superset w above)
6x1 HSHold

C. 3 rounds, not for time
{
3 SeatedLegRaise
8/side DB Shoulder rotation 10# 
}

2022-04-09 WoD

WARM
2 min Airdyne
std warmup

MAIN

A. 12 min AMRAP. w Partner, 1 works, one rests, switch every 0.5miles
{
ME Airdyne, switch every 0.5M
}
We did 4.5 miles, which means I did 5 rounds of 0.5 miles

rest 2 min

B. 12 min AMRAP. w Partner, 1 works, one rests, switch after each set below
{
8 DB Frontrack Lunge 2x30#
4 strict chinup
}
10 full rounds + 1 partner 11th round + 8 lunges = 120x2+12+8 = 260 reps

2022-04-07 WoD

 WARM
std warmup

MAIN

A. Benchpress (progress below, decreasing reps, increasing weight)
warm: 2x5x45
main: 2x7x95#, 2x5x115#, 2x3x135#, 1x2x155#

B. 3 rounds, not for time
{
7 "nordic curls" (equiv of GH raise negatives w band)
1 block farmer carry 2x36# KB (did these unbroken)
}

C. 4 rounds, not for time
{
7/side landmine row (15# on bar 1st round, 25# 2nd, 3rd rounds)
30s ME chinups (4 rounds: 9, 7, 6, 6)
}

2022-04-06 WoD

 WARM

25 cal Airdyne
std warmup
sumo deadlift drills
oh press drills
several of movement below

MAIN

A. "Fight Gone Bad" - 3 rounds, each for reps, score is total rep count
{
1 min Wallball 20#
1 min Sumo Deadlift highpull 75#
1 min box jump 24"
1 min push press 75#
1 min row for cals
1 min rest
}
R1: 20, 15, 15, 20, 10 = 80
R2: 20, 15, 15, 20, 12 = 82
R3: 22, 17, 16, 21, 12 = 88

Total: 250 reps (3 rep PR!)

2022-04-05 WoD

 WARM
3 rounds
{
8 cal Airdyne
10 banded OHPress
5 inchworms
10bootstrap/10airsquat/
}
Front Squat drills

MAIN

A. 4x5 Front Squat, at 80%-ish of ORM (starting with a single squat clean per round)
warm: 5x45, 5x95, 5x115
main: 5x135, 3x155 (too heavy), 5x135, 5x135

B. (Superset w above)
5x3 strict pullups

B. 12 min AMRAP
{
7 front squat 95# (was supposed to be 135, but I scaled down)
7 HSPU (this was Rx+. Did strict at the beginning, later mix of strict/kipping)
2 RingMU + 3 strict pullup (Rx was 7 pullups, so this was mix of Rx+. Failed a couple RingMU)
}
5 rounds even

2022-04-04 WoD

 WARM
2 min AirDyne
std warmup
clean drills

MAIN

A. Work to a heavy 3 rep touch-n-go power clean
5x95, 5x95, 4x115, 3x135, 3x155

B. Superset w above (I added this - don't know why there was no lat warmup for the T2B later in the wod).
5x3 strict pullups

C. 3 rounds for time
{
18 touch-n-go power cleans 95# (Rx was 115)
15 burpees
12 T2B
}
time: 9:59

2022-04-03 WoD

 //calf muscle bugging me, so skipped the sunday run and went to open gym instead

WARM

std warmup
clean drills

MAIN

A. 1000m row
4:10

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

C. Superset w above. 4 rounds of
{
1 HSHold
2 ringpullup
}
D. 10 rounds for time
{
3 CJ 135#
2 strict HSPU
1 RingMU (kipping)
}

2022-04-02 WoD

 WARM
std warmup
deadlift drills

MAIN

A. work to a moderate heavy sumo deadlift, then do 4x5
5x45, 5x95, 5x135,
4x5x185

B. 22min AMRAP (w partner)
{
450m row
10 syncro deadlift 185#
20 abmat situps
}
5 rounds + row + 10DL + 5 situps 

2022-04-01 WoD

 WARM
400m run
20 cal AirDyne
std warmup

MAIN

A. Activation - 5 rounds, not for time
{
3 low ring transitions
2 ring dips
3 strict chinups
2 C2B pullup
4 ring kip swings
20 DU
}

B. 3 rounds for time (did a mix of Rx, Rx+, and Scaled)
{
100 DU (Rx)
40 Alternating DBSnatch 40# (Rx was 50#)
2 RingMU (Rx+)
6 C2B pullup (Rx)
}
time: 18:30