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