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#
}