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