2023-12-31 WoD

WARM
400m run
3 rounds
{
100m row
1 min spidermans
10 box stepups
10 ring row
10 alternating SA KB FrontSquat
}
Deadlift warmup:
5x45, 5x95, 5x135, 5x185, 3x205, 3x225

MAIN

A. "Bowen". 3 rounds for time. 30 min cap (I scaled 2 of the movements, but did 4 rounds. Also did in reverse order to what the wod calls for)
{
20 box jump 24"
14 SA DB Thruster 35# (rx was KB 53#)
10 burpee pullup
7 Deadlift 225# (Rx was 275)
3 block run
}
time: 28:30 (for 4 rounds)

2023-12-30 WoD

WARM
4 rounds
{
1 min Airdyne
1 min other movements (banded flys, pull aparts, inchworm...)
}

MAIN

A. 4 rounds for time, was supposed to be syncro w partner, did it solo, but cut the buyin/out in half
2 mile Airdyne buy-in
{
12 pushups with hand-tap to KB
30 KBS 53#
2 cartwheel attempts
}
2 mile Airdyne cashout

Time: 22:30

2023-12-29 WoD

WARM
400m run
std warmup

A. 5 Rounds not for time
{
6 pike legraise
6/side bottoms up KB press
20 DU
}

B. 20 min AMRAP
{
6 T2B
8 Double DB S2O (PushPress) 2x35 (Rx was 2x50)
30 DU
}
12 rounds even

2023-12-27 WoD

WARM
400m run
2 rounds
{
1 min row
10 ring row
10 bb good mornings
5 scap pullups
}

MAIN

A. 3 rounds, not for time
{
5 Sumo deadlift moderate heavy (warm: 5x95, 5x135; main: 5x185, 5x205, 5x225)
3 strict pullups
}

B. 5 rounds for time
{
12 SDHP 95#
6 strict pullups (or 10 regular - I did strict)
8 burpee bar jump
}
time: 14:25

2023-12-26 WoD

 //gym closed - did a short run

A. Run 3.5km; ~20min; ~5:30 pace

2023-12-24 WoD

//Gym closed today. Did a very short run because I was pretty sore from yesterday's workout, but knew I was taking tomorrow off so wanted to do something.
 
A. Run 3.4km; 18:26;  5:25 pace

2023-12-23 WoD

WARM
std warmup
several of each movement below

MAIN

A. 12 days of Xmas (another variant in the same format). For time, do 1, 2,1, 3,2,1... up to 12,11,10...1.
{
1 SDHP 95# (Rx was 75#)
2 Thruster 95# (Rx was 75#)
3 PushPress 95# (Rx was 75#)
4 PowerClean 95# (Rx was 75#)
5 Front Squat 95# (Rx was 75#)
6 KBS 53#
7 Pullup
8 T2B (Rx was K2E)
9 Box Jump 24"
10 DU
11 Burpees
12 OHWalkingLunge 45# plate
}
time: 28:29
total reps: 12+22+30+36+40+42+42+40+36+30+22+12 = 368 reps

2023-12-22 WoD

WARM

400m run
std warmup
deadlift drills
several of each movement below

MAIN

A. 2 rounds for time (20min cap)
{
10 Pullups (Rx was C2B)
25 Deadlift 185# (Rx was 225#)
50 wallball 20#
100 DU
}
* If finished 2 round under time cap, repeat the following for remainder:
{
10cal row
5 burpee pullup
}

I finished with about 40s remaining, got 8 cals on the rower

2023-12-21 WoD

WARM
400m run
2 min Airdyne
4 rounds:
{
5 KBS 35#
5 Goblet Squat 35#
5 band pullaparts
5 banded straight arm raise
} 
Clean drills

MAIN

A. 5 rounds, each on the 5 min mark
{
400m row
2 Bear Complex (modified)
{
Squat Clean
PushJerk
Front Squat
PushJerk
}
20' sled push
}
Complex weights: 115, 115, 135, 135, 155

2023-12-20 WoD

WARM
400m run
std warmup
2 block run

MAIN

A. 22min amrap
{
20 reverse lunge (Rx was 16)
10 pushup (Rx was 8)
5 T2B (rx was 4 K2E)
* Every 2nd round, 2 block run
}
10 rounds (incl 5 runs), finished at 22:30

2023-12-19 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
1 One Arm DB Thruster into
3 One Arm DBFrontSquat (right)
1 One Arm DB Thruster into
3 One Arm DBFrontSquat (left)
3 strict Chinups with 3s hold at top
}
30#, 35#, 40#, 45#, 50#

B. 13min AMRAP
{
7 OneArm DBThruster (left) 35#
7 pullup (did all of these unbroken)
7 OneArm DBThruster (left) 35#
7 burpeebarjump
}
6 rounds + 2x7thruster + 1 burpee = 183 reps

I added

C. 3xHSHold

hamstring stretches in between holds

2023-12-18 WoD

WARM
400m run
2 min Airdyne
std warmup
clean drills

MAIN

A. 5 rounds, each starting on 2min mark, not for time
{
3 PowerCleans touch-n-go, ascending weight (75, 95, 115, 135, 155)
2 Box]Jump 24"
1 HSWalk w 5 sec pause at top
}

B. 6 rounds for time
{
18 PowerClean 95# (-3 reps every round)
3 HSWalk
3 BoxJumpOver 24" (+3 reps every round
}
Time: 15:28

2023-12-17 WoD

WARM

1000m Row
light stretching
clean drills

MAIN

A. 5 rounds, not for time
{
3 strict chinup
1 HSHold 10-20s
}

B. Work to a heavy PowerClean + PushJerk
{
5x75, 4x95, 3x115, 3x135, 3x155, 2x165, 1x175(ugly)
}

C. (Superset w B). 6x3 deficit HSPU
0", 1", 2", 2.5", 3", 4", 5" (subtract ~1" for abmat)

D. 3x10 lateral shoulder raise w 5# plates

2023-12-16 WoD

WARM
2 block run
std warmup

MAIN

A. 24min amrap. Partner workout, trading off rounds
{
10 wallball 20#
10 Deadlift 185#
5 pushup
* minutes 8,16,24 - 2 block run
}
8 rounds each +10wallball+2deadlift

B. 7 min emom (2 rounds)
{
1. Max effort Row (20 cal, 15 cal)
2. Rest
3. max effort burpees (15,15)
4. Rest
}

2023-12-12 WoD

WARM

400m run
std warmup
Cross over practice (got 2 in a row a couple times)
DU warmup

MAIN

A. 5 rounds, not for time
{
5 banded ring dips
20 DU
10 DB Row (prone on bench, 2x20#)
}

B. For time,  13min cap
{
65 DU
30 pullups
65 DU
30 pullups
65 DU
30 pullups
}
time: 13:01

2023-12-11 WoD

WARM

400m run
std warmup
several of each of movements below

MAIN

A. "Fight Gone Bad" - 3 rounds for reps:
{
1 min Wallball 20#
1 min SDHP 75#
1 min box jump 24"
1 min PushPress 75#
1 min row
1 min rest
}
Round 1: 20, 15, 15, 20, 14 = 84
Round 2: 18, 15, 12, 22, 12 = 79
Round 3: 18, 16, 10, 20, 12 = 76
Total: 239: (not my best, but a few reps better than last time I did it)

B. 3 rounds, not for time:
{
20s HollowHold, 40s rest
30s bicycle kick, 30s rest
40s flutter kicks, 20s rest
}

2023-12-10 WoD

WARM
1000m row
stretching
clean drills

MAIN

A. Work to a heavy SquatClean & PushJerk
5x75, 4x95, 3x115, 3x135, 3x155, 2x165, 1x170 (failed Jerk)

B. (superset w A) Strict HSPU
5,4,3,3,3,3,3

C. 3xHSHold

2023-12-09 WoD

WARM
400m run
std warmup
clean/wallball/box jump warmup

MAIN

A. Partner wod. trade off reps whatever way you want. Score is total reps
{
3 min AMRAP wallball 20#
1 min rest
3 min AMRAP PowerClean 95#
1 min rest
3 min AMRAP burpee box jump 24"
1 min rest

then repeat above, w 2 min amrap of each, 1 min rest
then repeat above, w 1 min amrap of each, 1 min rest
}
reps: 3 min: 80 WB, 66 PC, 37 BB = total: 183
reps: 2 min: 56 WB, 50 PC, 32 BB = total: 138
reps: 1 min: 30 WB, 29 PC, 27 BB = total: 86
total reps: 407 reps

I added

B. 3x HSHold 10s-20s

2023-12-08 WoD

WARM
400m run
2 rounds
{
1 min row
8 lunges
10 KBS 35#
10 banded OHPress
10 banded good mornings
}

MAIN

A. 4 rounds, not for time
{
10 banded KBS 44#
5 KB Goblet Squat 2x35#
5 strict chinups
}

B. 4 rounds for time
{
1 block run
15 SA KBS 35# (left)
9 SA front rack KB FrontSquat (left) 35#
7 pullup
15 SA KBS 35# (right)
9 SA front rack KB FrontSquat (right) 35#
7 pullup
}
time: 18:35

2023-12-07 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 30min work for quality
{
16 gorilla row 2x35# (8/side)
12 DB bench press (rounds: 1,2: 25's; 3,4,5: 30's)
500m row
100ft sled push (rounds: 1:45#, 2:25#, 3,4,5: no added weight)
}
5 rounds, though last sled push was 50'

2023-12-06 WoD

WARM
400m run
2 rounds
{
30 DU
3 inchworm + 3 pushups
10 box stepup
10 scap pullup
5 barbell OHPress 45#
} 
2 rounds
{
8 KBS 53#
8 wallball 20#
8 K2E
}

MAIN

A. "Filthy Fifty"
{
50 box Jump 24"
50 jumping pullups
50 50 KBS 53#
50 walking lunges
50 K2E
50 PushPress 45#
50 GHD back extension
50 wallball 20#
50 Burpees
50 DU
}
time: 28:44 Rx

2923-12-05 WoD

WARM
400m run
std warmup
clean drills
PowerClean warmup: 3x45, 3x95, 3x115

MAIN

A. For time
{
25 PowerClean 115# (Rx was 135#)
20 burpees
20 box Step-up 24"

15 PowerClean 135# (Rx was 185#)
20 burpees
20 box Step-up 24"

25 PowerClean 155# (Rx was 225#)
20 burpees
20 box Step-up 24"
}

Time: 15:21

2023-12-04 WoD

WARM
400m run
2 rounds
{
1 min row
30s bar hang
10 pull aparts
10 banded OH Press
10 air squats
}

MAIN

A. 5 rounds, not for time
{
1 PowerClean
1 Thruster
3 Front Squat
6 hanging single leg raise
5 kneeling banded lat pulldown
}
75, 95, 115, 135, 155#

B. 15min AMRAP. 3,6,9,12,15... of
{
Thruster 95#
T2B
* At 0,5,10 min, choose one of:
{
0.4 mile AirDyne
1 block run
15 cal row
}
}
Finished set of 15's, got 8 thrusters in the set of 18

2023-12-03 WoD

 A. Run 4.02 km; 22:58; 5:43 pace

2023-12-02 WoD

WARM
400m run
500m row
std warmup

MAIN:
A. For time. Partner WoD. You go I go. We did the Rx+ route, that was increasing weight and decreasing reps. numbers shown below are for each person
{
2 SquatClean 95
3 Burpee

2 SquatClean 95
6 Burpee

6 SquatClean 115
9 Burpee

4 SquatClean 135
12 Burpee

2 SquatClean 155

cash out: 1000m row (500 each)
}
Time: Forgot to write it down - I think 15 min-ish

B. I added 1 SquatClean 185# just to see if I could do my partner's working weight

2023-12-01 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
4 back squat, 42x1 tempo (95 warmup set, then 115, 135, 155, 185)
5 barbell row 95#
5 ring dip (assisted w band)
}

B. 4 rounds for time
{
15 back squat 115#
15 pushups
2x10 hand-over ring row
}
time: 8:23

I added

C: 3xHSHold for balance practice

2023-11-30 WoD

 //cut workout short in order to make it to a 7am dentist apt.

WARM
std warmup
2 min row

MAIN

A. work to a heavy DL, do 7x1 (or some of those as heavy working sets)
5x95, 4x135, 3x175, 2x225, 2x255, 1x275, 1x295, 1x305 (failed)

2023-11-29 WoD

WARM
400m run
std warmup
1 min row

MAIN

A. 12 min amrap
{
10 box jump over 20" (Rx was 24")
15 T2B
20 alt DB Snatch 35# (Rx was 50#)
}
4 rounds + 5 Box Jump 

B. not for time. break up as needed (I did each 100 consecutively before moving to next movement)
{
100 banded good mornings (green band)
100 banded face pulls (black band)
100 banded pullaparts (black band)
added another 25 banded good mornings with the purple banded (thickest one)
}

2023-11-27 WoD

WARM
400m run
2 rounds
{
1 min row
10 banded pull-aparts
10 banded OH Press
1 min spidermans
}

Clean & jerk drills

MAIN

A. 12 min emom
{
min 1: 1 PowerClean + 2 Push Jerk with 3sec pause in the catch
min 2: 20 DU
min 3: rest/change weights
}
95, 115, 135, 155

B. 7 rounds for time
{
3 Clean & Jerk 135#
50 DU
}
time: 12:08

2023-11-26 WoD

WARM
400m run
500m row

MAIN

A. Work to a heavy PowerClean + PushJerk
5x45, 5x75, 4x115, 3x135, 3x155, 2x165, 1x175(fail)

B. (superset w above) 6 rounds
{
1 Strict HSPU
1 HSHold (got one for prob 20s!)
}

C. 3x10s TuckFrontLever

2023-11-25 WoD

 Gym closed today, so did a run instead. App didn't go on when I set out, so this was closer to 10k than what's shown below.

A. Run 8.25km; 49:51; 6:02 pace

2023-11-23 WoD

 //Thanksgiving workout. Did a '12 days' format chipper

WARM
400m run
300m row
std warmup
several of each of movements below

MAIN

A. 12 days of thanksgiving. Done like the song. 1; then 2,1; then 3,2,1 until 12,11.....2,1. 40 min cap
{
1 SquatCleanThruster 135#
2 Strict Chinup
3 Box Jump
4 Barbell Lunge 135# (scaled to 2DB in last couple sets)
5 DBOHPress 2x35#
6 Deadlift 135#
7 T2B
8 pullups (Rx was ring rows, I scaled up)
9 KBS 53#
10 burpees
11 Front Squat 135# (2 sets of this, did 5 FS, then did remaining 6 as a KB Gobletsquat)
12 cal row or 1 long block run (I did the latter)
}
time: 40:35

2023-11-22 WoD

WARM
400m run
300m row
std warmup

MAIN

A. 10-8-6-4-2 Front Squat
warm: 5x95, 5x115, 5x135
main: 10x135, 8x155, 5x175, 3,195, 1x215 (scaled reps down on last 3 of those)

B. 5x3 Hanging Leg Raise

C. 21-15-9-15-21. 16 min time cap
{
Row for cals
FrontRackLunge 95#
T2B
} 
Hit time cap 20 cal row into last set of 21, so:
(21+15+9+15)*3 + 20 = 200 reps

2023-11-21 WoD

WARM
400m run
3 rounds
{
10 banded good mornings
10 KBS 26#
5/side KBS OHPress 26#
10 banded pull-aparts
}

3 rounds
{
5 Deadlift
4 Hang Power Clean
3 PushPress
}
75#, 75#, 95#

MAIN

A. 5 rounds for time. Every time you break, 1 block run
{
12 Deadlift 95#
9 Hang Power Clean 95#
6 PushJerk 95#
}
8:22. Only one break/run, but I'd misunderstood that if we broke between rounds more than 5-10s, that should also constitute a break, so I should have done 3-4 more runs than that.

//I added

B. 3 HSHold

C. Shoulder rehab exercises

C.

2023-11-20 WoD

WARM
400m run
2 min Airdyne
std warmup

MAIN

A. 4 rounds, not for time
{
6 elevated heel Goblet Squat 3223 tempo 35#
30s ME barbell curl 45# (limited it to about 10/round)
}

B. For time, 20 min cap
{
10 burpee box jump 24"
12 Strict HSPU (Rx was 20 - I scaled since I did a bunch yesterday)
30 pullups
40 goblet squat 35# (rx was 53#)
100 DU
40 goblet squat 35# (rx was 53#)
30 pullups
12 Strict HSPU (Rx was 20 - I scaled since I did a bunch yesterday)
10 burpee box jump 24"
}
time: 17:35

2023-11-19 WoD

WARM
light stretching
1000m row

MAIN

A. Work to a heavy SquatClean + PushJerk
5x75, 4x95, 3x115, 3x135, 3x155, 2x165, 1x175(failed)

B. (Superset w A) Deficit Strict HSPU
3x0", 3x2", 3x3", 2x4", 2x5", 1x5", 

C. Shoulder work. 3x8/side of
{
lateral shoulder raise w 5# plate
bent over reverse fly w 2x10# DB
bent over forward shoulder raise 5#
seated DB shoulder rotation
}

D. 3x3 Ring Pullup

2023-11-18 WoD

WARM
std warmup

MAIN

A. 9min EMOM
{
6 KBS 26#
6 goblet squat 26#
6 pushups
}

B. (was a partner workout, but split reps in half and did it solo, as shown below). 6 rounds for time. 30 min cap
{
18 KBS 53#
18 burpees
18 Goblet squat 35# (Rx was 53)
18 pullup
}
hit the cap at 5 rounds + 34 reps
5 rounds x 4 movements x 18 reps + 34 reps = 394 reps

2023-11-17 WoD

WARM
400m run
2 rounds
{
1 block run
5 OHPress 45#
10 GoodMorning 45#
10 glute bridge
4 inchworm
10 flutter kicks
}

MAIN

A. 4-5 rounds, not for time
{
3 Box Jump 24"
5 Hanging Leg Raise
3 PowerClean & PushJerk
}
95, 115, 135, 155

B. 22min amrap
{
1600m row buyin (5min-ish)
50 T2B (Rx was v-ups)
40 BoxJumpOver 24" 
20 PowerClean & Jerks 135#*
10 PowerClean only135# *
}
* Called for 30 PC, then 20 Jerks. I just combined 20 since I was doing singles, then did the remaining time.
Score: 1 full round + 5 T2B

2023-11-16 WoD

WARM
400m run
2 min Airdyne
3 rounds
{
8 KB Goblet squat 26#
8 KBS 26#
8 KB GoodMorning 26#
10 band pullapart
}

MAIN

A. 4 rounds, not for time
{
8 Inclined DB Benchpress (2x25, 2x30, 2x35, 2x40)
8 bent over DB Row (2x30, 2x35, 2x40, 2x45)
}

B. 3 rounds, not for time
{
2x25' sled push (2x45#)
2 block run
2min rest
}

C. 4 rounds, not for time
{
8 DB Curl w 3s negative 2x25#
16 plank KB pull-through 35#
}

2023-11-15 WoD

 //was going to run but slept in a bit - same quick workout as yesterday

A. 10,9,8...3,2,1 of
{
Air squat
situp
Pushup
}

2023-11-14 WoD

 //very quick hotel workout as I had to get to office early.

A. 10,9,8....3,2,1 of
{
AirSquat
Pushup
Situp
}

2023-11-12 WoD

 //gym closed for reno, so went for a run.

A. Run 7.99km, 45:12, 5:40 pace

(slower than I'd like, but not bad consider how little I've been running lately)

2023-11-11 WoD

WARM

500m row
std warmup
clean & deadlift drills

MAIN

A. work to a heavy version of this complex
{
1 Deadlift
1 Hang Power Clean
1 PushJerk
}
1x95, 2x115, 2x135, 2x155, 1x165, 1x175

B. Partner workout. 28min AMRAP. 1 partner does first triplet while other partner does second triplet. Swap with both partners finished.
{
B1.
{
5 pullup
10 pushup
15 AirSquat
300m row
}
B2.
{
12 Deadlift 95#
9 HangPowerClean 95#
6 PushPress/PushJerk 95#
}
} 
6 round even

2023-11-08 WoD

 Quick hotel workout as I didn't have time for much else

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

2023-11-06 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
Back Squat 8-10 reps, heavy-ish
  warm: 5x45, 5x95, 5x135
  main: 5x8x165
DB BenchPress 7-10 reps, heavy-ish
  warm: 5x20, 5x25, 5x30
  main: 5x8x30's
}

B. For time
{
50 DB Lunge (suitcase hold), 2x25# (Rx was 2x50#)
40 burpees
30 DB Lunge 2x25
20 burpees
10 DB Lunge 2x25
}
Time: 7:19

C.3xHSHold 5-10s

2023-11-03 WoD

 Travelling, did a short run

A. Run 5km, pace 5:30-ish

2023-11-02 WoD

WARM
400m run
std warmup

MAIN

A. 10 min, AMRAP of BackSquats at 70-80%, but sets of 2, rerack b/t, rest as needed.
{
warm: 2x5x95, 5x135, 4x165
main: 19x2x185#
}

B. 10 min AMRAP, Benchpress, same format as above. Kept it light due to shoulder issue
{
warm: 5x45, 5x75, 3x95
main: 20x2x95#
}

2023-11-01 WoD

WARM
400m run
std warmup
Clean & Jerk drills

MAIN

A. 10 min EMOM
{
1-3 PowerClean + Push Jerk
}
3x75, 3x95, 3x95, 3x115, 3x115, 3x135, 2x135, 2x135, 2x155

B. 3 rounds for time
{
10 CJ 95#
15 T2B
}
time: 5:30

2023-10-31 WoD

WARM
400m run
std warmup
SU/DU drills
rowing drills
250m row 

MAIN

A. "The Ghost". 6 rounds, each consisting of 3 movements for 1 min each, for reps. Score is total
{
1 min row for cals
1 min DU
1 min burpees
1 min rest
}

Score:
1: 13, 68, 13 = 94
2: 12, 69, 11 = 92
3: 13, 64, 12 = 89
4: 13, 71, 12 = 96
5: 13, 67, 12 = 92
6: 13, 64, 13 = 90

total: 563 (PR)

2023-10-30 WoD

WARM
400m run
std warmup
DB Snatch practice

MAIN

A. Str/activation. 4 rounds, not for time
{
5/side deficit back-rack barbell lunge (95#, 4" deficit)
3 strict chinups
}

B. 12 min AMRAP
{
30 DBSnatch 35#(Rx was 50#)
20 DB Goblet Lunge 35#
10 strict chinup
}
3 rounds even.

2023-10-29 WoD

WARM
500m row
light stretching
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk CJ
5x75, 4x95, 3x115, 3x135, 3x155, 2x165 (Failed first, got second)

B. (Superset w A) HSHold practice
6x1 on DB/parallette

C. 5,4,3,2,1,1,2,3,4,5 (30 reps) of
Strict Chinup

2023-10-28 WoD

 //coach didn't show up, so we let ourselves in and a few of us programmed this

WARM
500m row
std warmup
few of each of the movements below

MAIN

A. Partner workout, each finishes a full round of each movement then rests while partner goes. For time, 35 min cap.
{
10 rounds
{
5 Hang Cleans 95#
10 Box Jump 24"
}
10 rounds
{
5 pullup
10 KBS 53#
}
10 rounds
{
5 Front Squat 95#
10 cal row
}
}
Time: 31 min

2023-10-27 WoD

WARM
400m run
2min row
std warmp

MAIN

A. 7x3 Backsquat at moderate-heavy weight, optionally building
warm: 3x95, 3x135
main: 2x3x165, 2x3x185, 2x3x205, 1x3x225

B. (superset w A, every other set, 4 rounds)
{
8 Seated DB Press 2x20, 25, 30, 35
1 HSHold for balance
}

C. 12 min AMRAP
{
7 DBFrontSquat 2x35#
3 Strict HSPU (Rx was 2 wallwalk, Rx+ was 4 HSPU)
*every 3 rounds, do 1 block run
}
9 rounds even (2 runs)

2023-10-26 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. 7 rounds, not for time
{
5x95, 5x135, 5x185, 5x225, 4x245, 3x275, 1x295
10s static ring hold
}

B. 1 mile run (6:20)

rest 90s-2min, then immediately into:

C. EMOM 10
{
even: 5 deadlift 225#
odd: 5 ring dip (band-assisted, due to shoulder injury)
}

2023-10-25 WoD

WARM
400m run
2x
{
1 min row
10 jump squats
5 push press
10 scap pullups
20 SU
}
Then, 3-4 of each of movements in the WOD below

MAIN

A. Filthy Fifty. For time:
{
50 Box Jump 24"
50 Jumping Pullup
50 KBS 53#
50 Walking Lunge
50 Knee to Elbow
50 push press 45#
50 Supermans
50 wallball 20#
50 burpees
50 DU (unbroken!)
}
time: 29:00 (only a minute off my best, but supermans vs GHD, so not really RX)

2023-10-23 WoD

WARM
400m run
std warmup
front squat & thruster drills

MAIN

A. Activation/Strength. 5 rounds, not for time
{
8 Front Squat (65, 75, 85, 95, 105)
2 kip swing, into
2 kipping pullup, hold 1s at top
}

B. For time
{
3 block run
21 Thruster 75#
21 pullup
2 block run
15 Thruster 75#
15 pullup
1 block run
9 Thruster 75#
9 pullup
}
time: 11:58 min

2023-10-22 WoD

WARM

500m row
light stretching

MAIN

A. 1x50 back squat
warm: 5x45, 5x95, 5x115
main: 1x50 135#

B. Work to a moderate 3-rep PowerClean + Push Jerk
3x95, 3x115, 3x135, 3x155

C. (Superset w B) 4 HSHold for practice

D. 1x100 abmat situps, unbroken

2023-10-21 WoD

WARM
500m row
std warmup
clean drills

MAIN

A. For time
{
20 FrontSquat 95# (Rx was 115#)
10 pullup
15 FrontSquat 95# (Rx was 115#)
10 pullup
10 FrontSquat 95# (Rx was 115#)

1000m row

10 PowerClean 135# (Rx was 115#)
10 pullup
15 PowerClean 135# (Rx was 115#)
10 pullup
20 PowerClean 135# (Rx was 115#)
}
time: 19:00

2023-10-20 WoD

 //Travelling for work and didn't work out for 2 days. Got a short run in just to do *something*

A. Run 4.61km; 25:00; 5:25 pace

2023-10-17 WoD

WARM
500m row
std warmup
clean drills

MAIN

A. 4 rounds, not for time
{
2 strict HSPU
3 strict pullup
3 PowerClean building weight (95, 115, 135, 155)
}

B. 14 min AMRAP. 1,2,3... of
{
2x Strict HSPU (2,4,6...)
strict pullup
PowerClean 135#
}
Got through the 6's, but last round of HSPU, did 6 (instead of 12)

2023-10-16 WoD

WARM
400m run
std warmup 

MAIN

A. Activation - 4 rounds, not for time
{
3 seated-box to wallball 20#
20s Static L-Sit/kneetuck Ring Hold
2x
{
5 row legs-only pull
5 row legs-hips-only pull
5 row full pulls
}
}

B. 3 rounds for time
{
30 wallball 20# (Rx was 40 reps)
40 abmat situps
* Do a single 500m row somewhere in the workout - I did between 2nd,3rd rounds
}
time: 11:00

2023-10-15 "Football Total" comp

 Took my son to an informal event at my old gym today. "Football Total" which is the best of 4 lifts, PowerClean, BackSquat, BenchPress, and Deadlift, totalled together. We got to warm up and then run through heats with 30s to make one attempt every ~3min.

WARM
warmup progression of each of the lifts below

MAIN

A. PowerClean
Warmed up to 155, then a single at 165, with intent of that being my opening weight
main: 165, 175, 185(failed)
Final score: 175

B. Backsquat
Worked up to 255 then opened with that
255, 265(got the rep, but called no-rep due to depth. Should have been able to get this), 275 (Failed. Figured I'd go for broke and make the jump. oh well).
Final score: 255

C. Benchpress
Worked up to 155 then opened with 165
165, 185, 205 (fail. Again, should have gone 195. Too eager)
final score: 185

D. Deadlift
Worked up to 275, then opened at 295
main: 295, 315, 335(failed) 
final score: 315

Event results:
Second to last among the men; Matthew came in 4th, and had the heaviest of all deadlifts!

2023-10-14 WoD

WARM
500m row
3 rounds
{
200m row or 1block run
1 min spidermans
10 banded good mornings
10 jump squats
3 chinups
}

MAIN

A. 9 min AMRAP
15 cal Airdyne buy-in
{
5 DB thruster 2x30# (Rx was 50#)
4 Box Jump Over 24"
3 chinup (C2B)
}
7 rounds

2 min rest

B. 9 min AMRAP
1 block run buy-in
{
5 DB thruster 2x30# (Rx was 50#)
4 Box Jump Over 24"
3 chinup (C2B)
}
6 rounds + 10 reps

2 min rest

C. 9 min AMRAP
15 cal Row buy-in
{
5 DB thruster 2x30# (Rx was 50#)
4 Box Jump Over 24"
3 chinup (C2B)
}
6 rounds + 8 reps

2023-10-13 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. Work to a heavy complex of
{
Power Clean + Push Jerk
Hang Clean + Push Jerk
}
75, 95, 115, 135, 155, 165(failed jerk, failed hang clean)

B. (superset w A) 5 rounds of
{
5 Hanging Knee Raise
5 kip swings
}

C. 7 rounds for time, 16 min cap
20 cal Airdyne buy-in
{
6 Hang Clean + PushJerk 95# (Rx was 7 reps at 75#)
6 burpee bar jump (Rx was 7 reps)
7 T2B (that was Rx+. Rx was K2E)
}
time: 14:30

2023-10-12 WoD

WARM
400m run
std warmup
several deadlifts 95,135
several benchpress 45,95

MAIN

A. *10*9*8....3*2*1 (increasing weight)
{
Deadlift 135, 155, 165, 175, 185, 205, 215, 225, 245, 265
Benchpress 95, 100, 105, 110, 115, 120, 125, 130, 140, 145
* 1 block run
}
28min (30min time cap)

2023-10-11 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
2 Broad Jump for max distance
3 Box Jump 24"
3 strict OH Press, into
3 PushPress
}
65, 75, 85, 95, 105 (push press only)

B. For time:
{
25 box jump 24"
200 lunges
every 2 min, do 10 pushpress/pushjerk 75#
}
time: 8:30

2023-10-10 WoD

WARM
400m run
std warmup
DU drills

MAIN

A. 5-4-3-2-1 BackSquat, increasing weight to something 80-90% ORM. Time allowing, work way back down.
{
warm: 5x45, 5x95
main: 
5x135, 4x165, 3x185, 2x205, 1x225
2x205, 3x185, 4x165, 5x135
}

B. 5 min AMRAP (was 12min, but I had to leave early for a work meeting
{
50 DU
25 Goblet Squat 35#
10 pullup (Rx was C2B)
}
2 full rounds, 5:05

2023-10-09 Wod

WARM

400m run

3 rounds
{
1 min row
3 RDL 45# bar
10 banded pull aparts
}

Clean drills

MAIN

A. 5 rounds, not for time
{
1 Deadlift (to clean hang position)
1 hang clean
2 Power Clean

10 DB Floor Press 2x25#
}
95, 115, 135, 155, 155

B. 4 rounds, each for reps, 1 min b/t
{
20 cal row (1:20-ish) buy-in
5 pushup
3 PowerClean 135# (Rx was 95)
}
rounds/reps: 4, 4+2, 4, 4

2023-10-08 WoD

 A. Run 6.0km; 32:49, 5:28 pace.

//Normally that'd be slow for me, but as I'm recovering from covid still, I'll take it.

2023-10-07 WoD

WARM
2 block run
std warmup

MAIN

A. partner workout. Runs together, but remainder 1 partner does a full round, then switch
{
2 block run

6 rounds (3 each)
{
8 PushPress 95# (Rx+)
8 burpee bar jump
}

1 block medball run

6 rounds (3 each)
{
8 FrontRackLunge 115# (Rx+)
8 burpee bar jump
}

1 block farmer carry 53# KB

6 rounds (3 each)
{
8 PowerClean 135# (Rx+)
8 burpee bar jump
}
}
time: I forgot to write it down! 23min I think?

2023-10-06 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
1 assisted HSwalk (pike on box)
3 strict chinups
10 KB Clean Squat (Muscle Clean, followed by GobletSquat) 26#
}

B. 4 rounds for time:
4 block run buy-in
{
5 strict HSPU
7 strict chinup
10 KB clean squat 35#
}
4 block run cashout

Time: 17:00

2023-10-05 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. 4 rounds, not for time
{
3 PowerClean + PushJerk (subbed for hang power snatch)
1 min row
}
75, 95, 115, 135

B. (modded from light snatches and 2x row)
{
Grace: 30 PowerClean+PushJerk 135# - 7:43
Row 400m (~2min)
Grace: 30 PowerClean+PushJerk 135# - ~9 min (coach stopped clock)
}
time: ~19min

2023-10-04 WoD

WARM
400m run
2 rounds
{
3 inchworms, 2-3 pushups w each
2 archer stretch
10 lunges
5 seated box jump
}

MAIN

A. 4 rounds, not for time
{
10 BackRack lunge #
10 DB Incline Bench Press
20s bar hang with 3 windshield wiper/side
}
75, 95, 115, 135

B. 3min AMRAP x 3 rounds, 1 min rest b/t
{
7 Box Jump over 20" (Rx was 24")
7 T2B
7 pushups
}
3 rounds + 4 reps
3 rounds - 4 reps
2 rounds + 14
total: 8 rounds + 14

2023-10-03 WoD

WARM
400m run
std warmup
SU/DU drills
Deadlift drills

MAIN

A. work to a heavy 5 rep DL over 4-5 sets
5x95, 5x135, 5x185, 4x225, 3x245

B. (superset w A). 5x20 DU practice between rounds of A.

C. 12 min AMRAP
{
100 DU
21 Deadlift 185# (Rx was 225#
75 DU
15 Deadlift 185#
50 DU
9 Deadlift 185#

In remaining time:
max reps Burpee bar jump
every 10 burpees, do 1 deadlift
score is burpee reps
}
Score 32 (3x10, +2)

2023-10-02 WoD

WARM
400m run
2 min row
std warmup
thruster drills

MAIN

A. Strength. 4 rounds, not for time
{
4-5 thrusters, increasing weight each round
10s Static pullup hold (chin over bar)
}
5x75, 5x95, 4x115, 2x135

B. 5 rounds for time (I scaled *everything* as I'm still recovering from covid lung :-/ )
{
10 Thruster 75# (Rx was 12x95)
10 Pullup (4 C2B, 6 regular. Rx was 12 C2B)
1 block run (Rx was 2 block run)
}
time: 17min

C. 100 banded curls (45, 35, 20)

2023-10-01 WoD

WARM
500m row
stretching
clean drills

MAIN

A. Work to a heavy Deadlift
10x95, 8x135, 6x185, 4x225, 3x245, 2x265, 1x285, 1x305

B. (superset w A). 6x1 HSHold
~5-10s each

C. Work to a heavy PowerClean + PushJerk
3x95, 3x115, 3x135, 3x155

D. 5,4,3,2,1 
strict Chinup

2023-09-30 WoD

 //First day back at gym after recovering from covid. Lungs felt like they were at 70% :-p

WARM

2 rounds
{
200m row
10 spidermans
10 banded good mornings
20 shoulder taps
10 banded OHPress
5 wallball
5 KBS
}

MAIN

(was a partner workout but did it solo - writing reps for the solo version)

A. 3 10min AMRAPs, 2min rest b/t
{
1 block run
10 burpees
20 wallball 20#
30 KBS 35# (Rx was 53)
}
round 1: 121 (2 full rounds, plus run, plus 1 burpee)
round 2,3: 120 (2 full rounds)

2023-09-28 WoD

 A. Run 3.02km; 16:13; 5:22 pace
(covid definitely still impacting the lungs. This felt like I normally do after 10k) 

2023-09-27 WoD

 (Came back from Japan trip to a positive covid test. No gym this week. Tried a light run today)

A. Run 3km - 6min/km pace-ish

2023-09-23 WoD

 Sort run while in Tokyo

A. Run 4.52km; 26:53; 5:57 pace

2023-09-21 WoD

 //quick hotel workout

WARM
light stretching

MAIN

A. 3x8 DBFrontSquat 2x40#

B. (Superset w A) 3x5 strict pullup

C. 3x8 DBCurl 2x25#

D. (Superset w C) 4x1 HSHold

E. 3x8 DBStrictOHPress 2x25#

F. (Superset w E) 3x3 StrictHSPU

G. 3x8/side DBRow 1x40

H. (Superset w G) 3x8 DB Pullover 1x40

I. 3x5 DBDeadlift 3x6, 2x70#

2023-09-20 WoD

//quick run while travelling in Tokyo

A. Run 5k, ~6min pace

2023-09-17 WoD

 //Sunday workout. Did some squatting as I've signed up for a strength even in a month.

WARM
light stretching
400m run

MAIN

A. Work to a heavy 3 rep BackSquat with 1s pause at bottom of each rep
5x95, 5x135, 4x165, 3x185, 3x205, 3x225, 2x245

B. (Superset w above) 7x1 HSHold

C. 3 rounds, not for time
{
5 ring ab rollout
5 ring row (w MU transition)
3 (assisted) MU transition)
}

2023-09-16 WoD

WARM
400m run
2 block run
std warmup
deadlift & clean drills

MAIN

A. Strength - for 15 min, do the following complex, not for time, increasing weight
{
1 Deadlift
1 PowerClean
1 PushJerk
}
8 rounds: 95, 95, 115, 115, 135, 135, 155, 165

B. 30 min AMRAP
{
25 wallball 20#
25 Deadlift 135#
25 burpees
* 2 block run at 0:00, 10:00, 20:00
}
4 full rounds (plus 3 runs)

2023-09-15 WoD

WARM
400m run
2 rounds
{
1 block run
20s DUs
3 inchworks
3/side spidermans
10 banded good mornings
10 banded rows
}

Clean drills

MAIN

A. 5 rounds, not for time
{
1 Hang power clean
1 hang squat clean
1 front squat
3 kipping pullups with pause at top
}
75, 95, 115, 135, 155

B. 3 rounds for time, 19min cap
{
50 DU
50 KBS (44#, 44#, 35#. Rx was 50#)
50 Goblet Lunge (44#, 35#, 35#. Rx was 50#)
15 pullups
}
18:30

2023-09-14 WoD

WARM
400m run
std warmup

MAIN

A. 6 rounds, each on the 6-min mark
{
1 block farmer carry 1x53# kb
Bench press*
10 Gorilla rows 2x35# db
5 kipping straight leg raise
}
* 10x95, 9x105, 8x115, 7x125, 6x135, 5x145

2023-09-11 WoD

WARM
400m run
2 min Airdyne
std warmup

MAIN

A. 5 rounds for time
{
7 SA DBThruster 35# (left)
3 strict chinups
7 SA DBThruster 35# (right)
3 strict chinups
1 block run
}
time: 11:02

B. 5 rounds, not for time
{
10 weighted situps 25#
10/side banded lat pulldowns
}

2023-09-10 WoD

// Short sunday run, then open gym

A. Run 4.5km; 5:15 pace

B. Work to a heavy CJ (PowerClean, PushJerk)
5x75, 4x115, 3x135, 3x155, 2x165, 1x170 (Hangclean, no jerk)

C. (Superset w B) 6x1 HSHold ~10s

D. Shoulder rehab work w bands

2023-09-09 WoD

 //Saturday partner workout, but I did it solo and cut the reps in half (except for the running)

WARM
400m run
2 rounds
{
1 block run
10 banded good mornings
1 min spidermans & inchworms
10 banded OH Press
}

MAIN

A. 24min AMRAP. 
{
1 mile run buy-in (I think it was a bit shorter than a mile): 5:50
then amrap portion
{
35 wallball 20#
1 block run with medball carry
25 DB Snatch 35#
1 block farmer carry 35# DB
15 burpees
1 block run
}
Got 1 full round, plus 35 wallball, medball run, 25 DB snatch, 10 burpees
(145 reps)

2023-09-08 WoD

WARM
400m run
2 rounds
{
1 block run
10 banded good mornings
5 hanging knee tucks
3 inchworms
10 banded good mornings
} 

MAIN

A. Activation. 4 rounds, not for time
{
5 deadlifts (95, 135, 185, 185)
5 hanging knee tucks
1 block run
}

B. For time. 30 min cap. 25-20-15-10-5 of
{
Deadlift 185# (Rx was 225#)
T2B
Run 5-4-3-2-1 blocks
}
Time: 26:00

2023-09-07 WoD

WARM
400m run
light stretching
2 rounds
{
1 block run
20 flutter kicks
5 shoulder swimmers
3 inchworms
10 banded good mornings
10 banded OH Press
}

MAIN

A. 4x8 OHPress
{
warm: 1x8 @ 45, 1x8 @ 65
main: 4x8 @ 75#
}

B. (superset w A)
{
4x20 DU
4x10 KBS 53#
}

C. 5 rounds for time
{
10 PushPress (first two rounds 115#, last 3 rounds 95#. Rx was 135#
50 DU
}
time: 11:10

2023-09-06 WoD

WARM
400m run
2 rounds
{
1 min row
1 min spidermans/bootstraps
10 tabletops
10 lunges
}

MAIN

A. 12 min emom
{
2 Box Squats 185# (was supposed to be 70%)
}
(2x95, 2x135 warmup, then 12 sets at 185#)

B. 3 rounds, each for time. equal time rest b/t
{
400m row
24 KBLunges* 36#
}
* 1st round: KBFarmerCarryLunge: 2:35
* 2nd round: KBFrontRack Lunge: 2:37
* 3rd round: KBOHLunge: 2:38

2023-09-05 WoD

WARM
400m run
std warmup

MAIN

A. Strength portion/activiation 3 rounds, not for time
{
3 weighted pullups 26#
8 DB Snatch 35#
1 block run
}

B. 3 rounds for time
{
2 block run
21 DB Snatch 35# (Rx was 50#)
12 burpee pullups
}
time: 14:02

C. every 30s, for 10 rounds
{
4 weighted situps 35# (anchored feet)
}

2023-09-04 WoD

 //still travelling - just some light shoulder rehab work and skill work.

A. 3x8/side DB lateral raise 10#

B. 3x8/side DB lateral rotation 10#

C. 3x8/side DB Curl 25#

D. 3x8 tricep extension 50#

E. 6 HSHold ~10s

2023-09-03 WoD

 //Still travelling, ran again today.

A. Run 6.93km; 40:38; 5:52 pace

2023-09-02 WoD

Travelling in Victoria, BC. Got a short run in.

A. Run 5.26km; 26:27; 5:02 pace 

2023-09-01 WoD

WARM
400m run
1 block run
std warmup
Clean drills

MAIN

A. Work to a heavy complex of
{
1st pull (floor to knees)
clean high pull
Squat Clean
}
45, 75, 95, 115, 135, 155, 165(failed the squat clean)

B. (superset w above) 5 rounds
{
5 kip swings
C2B pullup (1 first set, 2 second set... 5 C2B last set)
}

C. For time - Segment any way. 15min cap
{
3 block run
33 Squat Clean 95#
33 burpees
33 pullups
}
time: 11:07 Rx (did 3 sets of 5, then a set of 3, then the 3 block run, then 3 sets of 4, and a set of 3)
}

2023-08-31 WoD

 Just a quick hotel workout while travelling

A. 12-11-10...3,2,1
Pushups (78 reps)

2023-08-29 WoD

WARM
400m run
2 min Airdyne
std warmup

MAIN

A. 10-8-6-4-2 Deadlift, increasing weight
warm: 2x5 Deadlift 95#
main: 10x135, 8x165, 6x185, 4x205, 2x225

B. (superset w A)
6x1 HSHold (10-20s)

C. 5 rounds for time
{
12 Deadlift 115#
9 Hang PowerClean 115#
4 Strict HSPU (rx was 6 reps, kipping)
}
time: 12:05

2023-08-28 WoD

WARM
400m run
2 block run
std warmup
couple rounds of movements below

MAIN

A. 25min AMRAP
{
5 Pullup
10 Pushup
15 AirSquat
}
1 block run at 5,10,15,20 min mark.

Result: 18 rounds + 23 reps (plus the 4 runs)

B. 100 banded bicep curls. 20 situps at each break (2 breaks, as I did 50-30-20)

2023-08-27 WoD

 //Short sunday run, followed by some gym work.

A. 3.55km; 21:01; 5:55 pace

B. Work to a heavy PowerClean + PushJerk
5x75, 5x95, 4x115, 3x135, 3x155, 1x165 (failed Jerk)

C. (Superset w (B)) HS drills
{
N Strict HSPU
1 HSHold ~10s
}
1,2,3,4,5,6,7 (28 total)

D. BW Squat challenge
BackSquat 1x5 @ 135
BackSquat 1x20 @ 165

2023-08-26 WoD

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

MAIN

A. for time. 24 min cap (was a partner wod, but I did it solo and cut reps in half)
{
2 rounds of:
{
25 wallball 20#
25 DB Clean & Jerk 2x35#
25 situps
}
1 block medball run
2 rounds of
{
25 Devils press 2x30#
25 pullup
25 Jumping Lunges
}
time: 22:50

2023-08-25 WoD

 //short run while travelling

A. Run 4.76km; 26:42; 5:36 pace

2023-08-23 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds
{
1 PC + 3 Front Squats
20 DU
}
95, 115, 135, 155

B. 12 min AMRAP
{
50 SU
(from floor) 6 Front Squat 135# (Rx was 155)
}
7 rounds + 1 SquatClean

C. 3 rounds, not for time
{
50m farmer carry 1x53# kb
20s Side plank (left)
20s Side plank (right)
}

2023-08-22 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. 7x1 Sumo Deadlift - if up to it, attempt a PR
warm: 5x45, 5x95, 5x135
main: 3x165, 2x185, 1x205, 1x225, 1x255, 1x275(tied previous PR), 1x295(pr)

B. (Superset w (a)): 7 sets of 4 kipping pullups, starting at Top of pullup

C. For time: 10-8-6-4-2 of
{
Sumo Deadlift 185# (was supposed to be 70% of what we did in (a), but this was more like ~65%)
strict pullup
}
time: 4:56

D. 100 good mornings, with heavy band. 
(did it unbroken. There was a penalty if you broke, but I didn't)

2023-08-21 WoD

WARM
400m run
2 block run
std warmup
DB Snatch drills

MAIN

A. "Ellen" - 3 rounds for time
{
20 burpees
21 DB Snatch 35# (scaled - Rx was 50#)
12 DB Thruster 2x35# (scaled - Rx was 2x50#)
}
time: 11:56

B. 100 banded tricep extension (Do 1 round of (C) every time you break)
did 100 unbroken

C. 2 rounds (added since I did B unbroken)
{
4 V-ups
4 tuck-ups
1 hollow hold 10s
}

2023-08-20 WoD

WARM
std warmup

MAIN

A. 2.05Km run; 12:01, 5:51

B. Work to a heavy SquatClean + PushJerk
5x45, 5x75, 5x95, 4x115, 3x135, 3x155, 2x165(PC), 1x175(failed). 1x170 (PowerClean, failed Jerk)

C. 10x1 HSHold (5-15s each)

D. High pullup practice (belly to bar), 6x1

2023-08-19 WoD

WARM
400m run
1 block run
std warm up

MAIN

A. "Loredo". 6 Rounds for time
{
24 AirSquats
24 Pushups
24 Lunges
2 block run
}
time: 25:30

B. 2 rounds, not for time
{
30s Side Plank (left)
30s Side Plank (right)
30s FarmerCarry Hold (left) 35#
30s FarmerCarry Hold (right) 35#
}

2023-08-18 WoD

WARM
400m run
std warmup
clean drills

MAIN.

A. For time, 22min cap.
{
21 PowerClean 95#
21 T2B
3 block run

15 PowerClean 95#
15 T2B
2 block run

9 PowerClean 95#
9 T2B
1 block run

15 PowerClean 95#
15 T2B
2 block run

21 PowerClean 95#
21 T2B
3 block run
}
Time: 22:49 (went over a little bit, but was the only one who finished)

2023-08-17 WoD

WARM
400m run
std warmup

MAIN

A. 30 min AMRAP, but for Quality, not for time.
{
20m down-n-back sled push
1 block farmer carry 1x44# KB
10 One Arm DB BenchPress 35#/arm
}
6 rounds even, added an extra set of bench to finish out the time.

2023-08-16 WoD

WARM
400m run
2 rounds
{
1 min row
1 min spidermans & bootstraps
10 scap pullups
5 kip swings
10mx4 monster walks
}

MAIN

A. 24min emom
{
min 1: wallball 20#
min 2: rest
min 3: pullups
min 4: rest
min 5: row for cals
min 6: rest
}
Round 1: 23 wallball, 17 pullup, 14 cal row
Round 2: 23 wallball, 17 pullup, 15 cal row
Round 3: 23 wallball, 18 pullup, 14 cal row
Round 4: 23 wallball, 18 pullup, 16 cal row

B. 1min/side couch stretch

2023-08-15 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. 15min AMRAP (5 rounds)
{
Min 1: 3 banded deadlift
Min 2: HSHold (~20s)
Min 3: 20 DU
}
Deadlift weights over 5 rounds: 3x155, 3x175, 5x185, 3x205, 3x225

B. 7 Rounds for time
{
30 DU
4 HSPU (Rx was 3 wallwalk, and R+ was 7 HSPU)
7 Deadlift 155# (Rx was 205)
}
Time: 11:11

2023-08-14 WoD

WARM
400m run
2 rounds
{
10 banded good mornings
10 banded OHPress
30s squat hold
30s mix-grip hang
10 box stepups
}

MAIN

A. Build to a heavy 3-5 rep Front Squat, cleaning from the floor
{
1 Squat Clean
N Front Squats
}
5x95, 5x115, 4x135, 3x155, 2x165, 1x170

B. (Superset w A) 5 rounds, not for time
{
2 chinups at tempo 3030
}

C. 13 min AMRAP
{
3 hang power clean 95# (Rx was 75#)
6 thruster 95# (Rx was 75#)
3 strict chinup
6 box jump 24"
}
8 rounds + 11 reps
}

2023-08-12 WoD

WARM
400m run
2 rounds
{
1 block run
3 inchworm
5 shoulder swimmers
5 good mornings
5 PowerClean 45#
5 FrontSquat 75#
10 DU
}

MAIN

A. 24 min AMRAP. Partner workout, each does a full round, then rests while other works
{
*Buy-in each round
7 PowerClean 95# (Rx was 75#)
5 FrontSquat 95# (Rx was 75#)
3 burpee bar jump
}
*Buy-in rotated:
- 1 block run
- 250m row
- 30 DU
Total: 7 full rounds each, plus 180m Row

2023-08-11 WoD

WARM
400m run
std warmup
2 rounds
{
1 block run
10 banded good mornings
3 inchworm
5 shoulder swimmers
}

MAIN

A. EMOM 10 (5 rounds, every 2min mark)
3 PowerClean + PushJerk

warm: 45x3, 75x3, 95x3
main: 115x3, 135x3, 155x3, 165x2, 170x1

B. (superset w A) 4x3 hanging knee raise

C. 3 rounds for time
{
1 PowerClean 135#
3 PushJerk 135#
10 T2B
1 PowerClean 135#
3 PushJerk 135#
10 T2B
2 block run
}
time: 10:49 (Rx for above was 155#)

2023-08-10 WoD

WARM
400m run
std warmup

MAIN

A. PinFrontSquat 9x2, at 40-70% ORM
warm: 2x45, 2x95
main: 3x2x115, 3x2x135, 2x2x155, 1x2x175

B. 3 rounds, each for time, rest ~2min b/t
{
250m Row
8 DBPowerClean 2x35# (Rx was 2x50#)
8 DBFrontRackLunge 2x35# (Rx was 50's)
8 pushup
}
1:44, 1:48, 1:54

2023-08-09 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
1 HSHold w shoulder taps
20 s HollowHold
10 DBPullover 35#
3 DBJumpSquat 2x25#
}

B. 20min EMOM:
{
min 1: 10' HSWalk(on wall)
min 2: 12 RingRow
min 3: 10 box jump 24"
min 4: 2 situps (feet anchored)
}

2023-08-08 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. Snatch complex for 15 min
{
HighHang Snatch
HangSnatch (above knee)
HangSnatch (below knee)
}
45, 65, 65, 75, 75, 85, 95

B. (superset w A) 5x3 Wall-facing AirSquat

C. 3 rounds for time
{
30 wallball 20#
20 Hang Power Clean 95# (Rx was Hang Snatch 75#)
}
time: 10:30

2023-08-07 WoD

WARM
400m run
std warmup
3x20 SU
2x20 DU
deadlift drills

MAIN

A. Work to a heavy single Deadlift
95x5, 135x5, 185x5, 205x3, 225x3, 
255x2, 275x1, 295x1, 305x1Failed

B. (superset w above) 5x20 DU

C. 15 min AMRAP
{
500m row buy-in
then:
5 burpees
25 SU
5 burpees
25 DU (was supposed to X-overs)
5 burpees
25 DU
3 Deadlift 225#
}
3 full rounds + 5 burpee + 20SU

2023-08-06 WoD

 //sunday short run (hammy bugging me) and some light lifting.

A. Run 3km

B. Work to a heavy PowerClean + PushJerk
5x45, 5x75, 5x95, 4x115, 3x135, 2x155, 1x165, 1x175, 1x185failed

C. (superset w B) 7x1 HSHold

D. 3x5s false grip hang

E. 3x3 false grip ring row

F. 3x3 strict pullup

2023-08-04 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds, not for time
{
1 sled push down and back (w 45#)
6 alternating hanging single leg raise
7 KBS 53#
}

B. 15 min AMRAP
{
16 KBS 53#
11 wallball 20#
6 T2B
}
(I think I got 8 rounds even?)

2023-08-03 WoD

WARM
400m run
std warmup

MAIN

A. 20 min EMOM
{
min 1: 8 DB Benchpress 2x35#
min 2: 8 goblet stepup 36#
min 3: 10 gorilla row 35#
min 4: rest
}

B. BackSquat.
warm: 5x45, 5x95, 5x135
main: 5x185, 3x205, 1x225

2023-08-02 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. Work up to moderate deadlift
5x45, 5x95, 5x135, 5x185, 3x225

B. 10 rounds for time
{
8 Deadlift 185 (Rx was 10x225)
10 BoxJumpOver 24"
5 strict HSPU (Rx was 2 wallwalk, Rx+ was 6 HSPU)
}
* 5 block run buy-in and same for cash-out
20:49

2023-08-01 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
6 DB FrontSquat (2x25, 2x35, 2x35, 2x35, 2x40)
8/arm bent-over DBRow
}

B. 10 rounds for time
{
5 pullups
4 burpee bar jump
6 OneArmDBThruster 35# (Rx was 50#). Alternate arms each round
}
time: 9:59

2023-07-31 WoD

WARM
400m run
2 rounds
{
1 min row
30s front rack stretch
10 banded good mornings
5 back bridge shoulder stretch
10s static ring hold
}

MAIN

A. 5 rounds, not for time
{
High Hang PowerClean
HangPowerClean
HangPowerClean (below knee)
3 RingDip
}
95, 115, 135, 135, 135#

B. 21-15-9 of
{
HangPowerClean 95#
HandReleasePushup
Airdyne (0.9, 0.7, 0.5 mile)
}
10:44

2023-07-30 WoD

 //Sunday run. partners bailed on me so got to go a little faster doing it solo.

A. Run 12.11km; 1:03:30; 5:15 pace. (prev best for same route: 1:05)
10k split time: 52:05
5k split time: 23:59

2023-07-29 WoD

WARM
std warmup
3x2min row
several of movements below

MAIN

A. 17 min AMRAP. Partner WoD - syncro except for row & pullups
{
3 Strict Pullups each - alternating, BarHang between while partner does theirs
7 DBPushpress 2x35# (Rx was 50#)
8 DBFrontSquat 2x35# (Rx was 50#)
* Every 3 rounds, split a 500m Row
}
9 full rounds (i.e 3 rows) + 3 pullups + 7 pushpress

B. 4 rounds
30 sec weighted plank hold 25#plate

2023-07-28 WoD

WARM
400m run
2 rounds
{
1 block run
10 shoulder swimmers
3 inchworms
20 flutter kicks
10 glute bridge
3 SDeadlift 45#
2 SDHP 45#
}

MAIN

A. 5 rounds, 1 every 2 min
{
warm: 5x95, 3x115, 3x135, 3x185
main: 3 Sumo Deadlift (185, 195, 205, 215, 225)
}

B. (Didn't want to do SDHP, so subbed movement, weight, and rep scheem :-p ). 3 rounds for time:
{
10 PowerClean 135#
2 block run
}
time: 10:04

2023-07-27 WoD

WARM
400m run
2 rounds
{
1 block run
3 box jumps
10 banded good mornings
5 shoulder swimmers
5 inchworms
5 slow benchpress 45#
}

MAIN

A. work to a 1RM benchpress
10x75, 10x85, 8x95, 6x105, 4x135, 2x155, 1x175, 1x185

B. (superset w A). 3 rounds
3 weighted box jump 2x15#DB, 20" box

C. 11min AMRAP
{
12 box jump over 24"
12 DB Inclined bench (on medball). 2x50# (Rx was 2x50#)
}
5 rounds + 4 box jump over

2023-07-26 WoD

WARM
400m run
2min Airdyne
std warmup

MAIN

A. 10 rounds for time
{
4 burpees
6 Goblet lunge 35# (Rx was 50#)
8 Alternating DBSnatch 25# (Rx was 50#)
}
time: 10:37

B. 4 rounds, not for time
{
6 ring bodysaw
20s side plank (left)
20s side plank (right)
}

2023-07-25 WoD

WARM
400m run
std warmup

3 rounds
30s row
20 SU
inchworms

MAIN

A. Strength. 4 rounds, not for time
{
10 banded lat pulldowns
30s row (high damper)
20s bar hang (mixing up grip)
}

B. 20min AMRAP (5 rounds)
{
Min 1: 5 strict chinups + 30 DU
Min 2: 20 abmat situps (feet anchored)
Min 3: 18 cal row
Min 4: rest
}

2023-07-24 WoD

WARM
400m run
1 min airdyne
std warmup
clean drills

MAIN

A. Build to a heavy complex
{
1 PowerClean
1 FrontSquat
1 SquatClean
}
2x95, 1x115, 1x135, 1x155

B. (Superset w A) 5 rounds, not for time
{
1 Static RingHold (top) 5s
1 Static RingHold (bottom of dip) 5s
}

C. For time
{
2 block run buy-in
21-15-9
{
PowerClean 135# (Rx was squatclean at 115)
RingDip (I did 15-12-9)
}
2 block run cash-out
}
time: 15:04

2023-07-23 WoD

 A. Run 7.81km; 45:51; 5:52/km pace

2023-07-22 WoD

WARM
400m run
std warmup
2x1min row
Deadlift warmup:
5x95, 5x135, 3x165
Front Squat warmup
5x65, 4x95

MAIN

Modified version of Linda. Was supposed to be a partner WoD, but I did it alone, making it 'linda (scaled)' plus a run.

A. 10,9,8,7....3,2,1
{
Deadlift at BW (165)
DBBench 2x35# (was supposed to be bench at .75 bw = 125)
FrontSquat 0.5 BW (95#) (which is more like 60% I guess - plus a powerclean off the floor)
}
1 block run at start, after 7's, after 5's
time: 8:04

2023-07-21 WoD

WARM
400m run
std warmup
2x1min row

MAIN

A. Warm to a moderate heavy front squat, then every 3 minutes for 5 rounds:
{
3 Front Squat
2 slow tempo strict pullup
}
weights:
warm: 45, 95, 115, 135
main: 155, 155, 175, 175, 185x2

B. Every 5 min, a 3 min AMRAP:
{
1:
50 situp buyin
{
5 thruster 95# (Rx was 7x75#)
5 pullup
}
score: 2 full rounds
2:
1 min wall-sit buyin
{
5 thruster 95# (Rx was 7x75#)
5 pullup
}
score: 2 full rounds
3:
20 cal row buy-in
{
5 thruster 95# (Rx was 7x75#)
5 pullup
}
score: 2 full rounds
}

2023-07-20 WoD

 //travel workout. again, under 5k a bit, but better pace than yesterday.

A. Run 4.2km; 20:07; 4:48

2023-07-19 WoD

 A. Run 4.32km; 21:47; 5:02 pace
(little short of 5k, but decent pace)

2023-07-18 WoD

 //limited time, so quick hotel workout.

A. 10,9,8...3,2,1
{
Air Squat
Pushup
Situp
}

2023-07-15 WoD

// Big Pride workout. Not conducive to writing reps down, but was a full-pin workout for 2 stints of 20 min.

WARM
2 block run
std warmup

MAIN

A. 20 min AMRAP, rotate stations
{
1. T2B (~25 rnd)
2. 1 block run
3. Wallball (~25 at 20#)
4. Row (~250m)
5. KBS (~25 reps at 35#)
6. Air Squats (~25-30 reps)
}
2 rounds plus extra round of T2B

5 min rest.

B. 20 min AMRAP, rotate stations
{
1. DB thruster (~20 at 2x25#)
2. 1 block run
3. Pullups (~20)
4. GobletSquat (~20 at 35#)
5. DB Deadlift (~20 reps at 2x35#)
6. Burpees (~15-20 reps)
}
2 rounds plus extra round of thrusters and 1 block run

2023-07-14 WoD

WARM
400m run
2x1min row
std warmup
Front Squat warmup 
5x45, 5x95, 5x115

MAIN

A. 5 rounds, every 2:30
{
3 Front Squat
15s rest
5 Back Squat
}
135, 135, 155, 155, 165

B. For time
{
5 wall walk
20 burpees
5 wall walk
30 Box Jump 24"
5 wall walk
40 wallball 20#
}
9:15

2023-07-13 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. Every 2min, for 5 rounds
{
3 Hang Snatch
5 T2B
}
65, 65, 75, 75, 85

B. 4 rounds for time
{
30 DB snatch 35# (Rx was 50#)
15 T2B
2 block run
}
time: 14:30, IIRC

2023-07-12 WoD

WARM
400m run
std warmup
2 min row
deadlift drills

MAIN

A. Warm up deadlift to working weight for B.
5x95, 5x135, 4x165, 3x185, 3x215, 3x225

B. 25min AMRAP (really, 1 time through for most folk)
{
1 mile run (6:30)
3 deadlift 225# (Rx was 275)
1600m row
3 deadlift 255# (Rx was 275)
2.5 mile bike
3 deadlift 275#
}
got done in ~25 min

2023-07-10 WoD

WARM
200m run
2 min Airdyne
std warmup

MAIN

A. 5 rounds, not for time
{
5s chinup hold (top)
5s chinup hold (bottom)
10s plank
5s pushup hold (bottom, hovering)
20 DU
}

B. 20 min AMRAP
{
5 strict chinup (Rx)
4 strict HSPU (Rx+)
40 DU (scaled, Rx was 20 x-over)
}
11 rounds

2023-07-09 Sunday hike

 //skipped the normal run and did a long hike w Alisa

A. 12km hike, 250m elevation climb & descent

2023-07-08 WoD

WARM
400m run
2 block jog (fast)
std warmup
Clean drills

MAIN

A. Work to a heavy Hang Power Clean
5x45, 5x95, 4x115, 3x135, 3x155, 2x165, 1x170

B. Partner wod. 6 rounds for reps, switching off 2min as follows:
{
partner 1: 2 min amrap
{
3 Hang Power Clean 135#
6 pushup
10 KB Goblet Lunge 44# (Rx was 53)
}
partner 2: 
{
30 abmat situps 
}

}
I did 2 rounds per 2 min round = 12 rounds (my partner did... more)

2023-07-07 WoD

WARM
400m run
std warmup

MAIN

A. strength - 5 rounds not for time
{
10x95, 8x135, 6x165, 4x185, 2x205, 1x225failed
}

B. (Superset w A) 5 rounds, not for time
{
20s DU practice
3 pullup with slow negative
}

C. 15 min AMRAP
{
3 bar facing burpee
1 PowerClean, into
5 Front Squat 95#
7 pullups
}
after 3 min: 1 block run
after 6 min: 12 cal row

I managed 9 rounds even.

2023-07-06 WoD

WARM
400m run
std warmup

MAIN

A. Activation - 5 rounds, not for time
{
5 deadlift (building to weight for B over time)
1 HSHold ~10s
1 Strict HSPU
} 

B. For time:
{
1 mile run buy-in (6:30)
21-15-9 of
{
Deadlift 185# (Rx was 225#)
Strict HSPU (this was Rx+, but I did 15-12-9)
}
}
16:40

2023-07-05 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time (Rx was 4 rounds, 5 was Rx+, but I scaled the weights)
{
1 block farmer carry 2x35#kb (Rx was 2x53#)
2x down-n-back sled push (did this light - sled + 45#, was supposed to be heavy)
10 Benchpress (2 rounds at 95#, 3 rounds at 115#. Rx was 135#)
}

2023-07-04 WoD

WARM
2 block run
std warmup

MAIN

A. Partner workout. 3 rounds for time. Do run together, all else split 50-50 1 rests/1 works.
{
2 block run
50 T2B (10-5-5-5 each)
50 Box Jump (5-5-5-5-5 each)
50 goblet squat 35# (Rx was 53#) (10-10-5 each)
50 hand release pushup (5-5-5-5-5 each)
50 cal row (25 each)
50 Air Squat (10-10-5 each)
}
time: 39:58

2023-07-03 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds for time
{
3 block run
10 burpees
20 Goblet Box Step-up 20" 35# KB (Rx was 24" 53#)
30 abmat situps
}
time: 16:40

I added:

B: 3x HSHold ~10s

2023-07-02 WoD

 A. Run 12.02 KM; 1:04:15; 5:21 pace

2023-06-30 WoD

 Short run while in MTL.

A. Run 5.52km; 28:38; 5:11 pace

2023-06-29 WoD

WARM
10 story stair climb
1k

MAIN

A. 10,9,8...2,1 of
{
KBS 44@
GobletSquat44#
left KB PushPress 36#
right KB PushPress 36#
}

B. 5,4,3,2,1 of
{
cable benchpress 100#
chinup
}
 

2023-06-28 WoD

 //quick hotel workout.

A. 2k row: 7:45

B. 20-18-16.....4-2 (110 reps)
KBS 44#

2023-06-26 WoD

WARM
800m run
light stretching

MAIN

A. 3x8 lat pulldown 50#

B. Work to a heavy 1RM deadlift
10x45, 8x95, 6x135, 5x175, 4x225, 
3x255, 2x275, 1x295, 2x315 (got 1, failed 1)

C. 3x8/side DB row 50#

D. 3x8 tricep pullover 50#

E. 3x8 tricep extension

F. 3 HSHold

G. 5-4-3-2-1 strict chinup

2023-06-24 WoD

 A. Run 4.71km, 25:54, 5:24 pace

2023-06-23 WoD

 WARM

5 min stationary bike
std warmup

MAIN

A. BackSquat
95x10, 135x8, 185x6, 225x3, 225x3

B. Moderate PowerClean practice
warm: 5x45, 5x95, 3x135, 3x155, 2x165

C. 3 rounds
{
1 HSHold 20s
2 HSPU
5 strict chinup
} 

2023-06-21 WoD

WARM
400m run
std warmup

MAIN

A. 0:00: 1 mile run, for time.
6:25

Rest remainder till 10 min mark.

B. 10:00: max effort heavy object carry for ~6min
20 x 50' carry of 50# dball

C. 2min cumulative HSHold (against wall: 45, 30, 30, 15s)

D. 20:00: 1 mile run, for time.
6:45

2023-06-20 WOD

WARM
400m run
std warmup

MAIN

A. Strength. 5 rounds, not for time
{
10-8-6-4-2 benchpress (75, 95, 115, 135, 155#)
15 DU
10 banded KBS 35#
}

B. For time
{
200 DU
100 KBS 35#
50 pullup
}
time: 9:55 (did 40-20-10 for 2 rounds, then 6 rounds of 20-10-5)

2023-06-19 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. Work to a heavy complex of:
{
1 HangPowerClean
1 Power Clean
2 Front Squat
}
75, 95, 115, 135, 155, 165 (2 Hang Clean)

B. (superset w above)
6x3/leg Alternating Single HangingLegRaise

C. 7 rounds for time
{
1 Clean, into
5 Front Squat 95#
6 T2B
7 BurpeeBarJump
}
time: 9:54

2023-06-18 Sunday Run

 A. Run 11.68 km; 1:05:03, 5:34 pace 

(was a bit faster than that, but stopped so my running partner could take a bathroom break. so maybe 5:20-ish pace?)

2023-06-17 WoD

WARM
400m run
std warmup
2 rounds
{
10 DBFrontSquat 2x20#
8 wallball
5 pullup
10 situp
}

MAIN

A. 30 min AMRAP. Partner workout - split work as desired
{
1 block run (together)
50 wallball 20# (15+10 each)
50 abmat situp (25 each)
50 DBFrontSquat (2x35#, 10+10+5 each - Rx was 2x50#)
50 pullup (10+10+5 each)
1 block farmer carry (together) (2x35# each - Rx was 2x53#)
}
Score: 2 rounds + run + 110 (wallball, situps, 5 squats each)
= 260 reps individually

2023-06-16 WoD

WARM
400m run
std warmup
2 rounds
{
20 banded good mornings
10 box stepup
10 scap pulls
15s bar hang
}

MAIN

A. Strength. 4-5 rounds, not for time
{
3 Deadlift, increasing weight (I worked up to a heavy single, so last few were outside the 5 rounds)
5x95, 5x135, 5x185, 4x225, 3x245, 2x275, 1x305
3 box jumps 24"
3 burpee pullup
}

B. 5 rounds for time
{
10 deadlift 185# (Rx was 225)
10 box jump 24"
2 burpee pullup
3 burpee chinup
} 
time: 12:00

2023-06-15 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
10/side pallof press
20 gorilla rows
10s KB OH Carry 35#
10s KB Front Rack Carry 35#
10s KB Farmer Carry 35#
}

B. 20min emom
{
min 1. 12 cal row
min 2. 45s 50# Dball carry (2 rounds) or 50# OHDBCarry (2 rounds0
min 3. 15 pushups
min 4. rest
}

2023-06-14 WoD

WARM
400m run
std warmup
OHPress & Jerk drills

MAIN

A. Work to a heavy 3 rep push press, then a heavy 1-rep push jerk
PushPress: 3x75, 3x95, 3x115, 3x135

PushJerk: 1x135, 1x155, 1x165, 1x175(failed)

B. (Superset w A)
6x4 pistols

C. 18 min AMRAP
{
2 block run
12 alternating pistols
1 PowerClean 135#
3 PushJerk 135#
1 PowerClean 135#
3 PushJerk 135# (rx was 7 pushjerk)
}
4 rounds + 1 run

2023-06-13 WoD

WARM
400m run
std warmup
2 rounds
{
10 goblet squat 26#
10 KBS 26#
10 KB deadlift 26#
}

MAIN

A. 4 rounds, not for time
{
12 Barbell glute bridge 95#
10 hanging twisting knee raise
20 DU
}

B. For time: 50-40-30-20-10
{
Situp
DU
American KBS 35# (Rx was 53#)
}
time: 14:30

2023-06-12 WoD

WARM
400m run
2 block run
std warmup
squat clean drills

MAIN

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

B. (Superset w A) 5 rounds, not for time
{
3 strict pullups
3 strict HSPU
}

C. 12 min AMRAP
{
4 strict HSPU (Rx was DB press, Rx+ was 5 sHSPU)
3 Hang Squat Clean 135# (Rx was 155#)
5 Strict pullups
}
6 rounds even

2023-06-11 Sunday Run

A. Run 11.95km; 1:04:51; 5:26

2023-06-10 WoD

WARM
2 block run
std warmup
2 rounds
{
10 jumping squats
10 lunges
5 pullups
}
Clean drills

MAIN

A. Partner workout. 3 rounds for time.
{
1 block farmer carry (2x35#) OR 2 block run (I did 2 carries, 1 run)
30 HangPowerClean+PushJerk 95# (3x5 each)
40 Goblet box stepup (did 1x35#, 2x10 each)
30 pullups or strict chinups (did 1x5 strict chinup, 2x5 pullup)
}
time: 24:45

2023-06-09 WoD

WARM
400m run
2 rounds
{
1 min row
10 KBS 26#
10 Goblet Squat 26#
10 banded OH Press
10 banded good mornings
}

MAIN

A. 10 min emom
{
Odd: 8 Banded KB Swing 35#
Even: 3-4 SLOW pushups (10s per)
}

B. 21 min AMRAP
{
~1 mile run buy-in
21 Alternating OA KBS 35# (Rx was 53#)
15 Wallball 20#
9 Burpees
}
score: 5 rounds + 33 reps

2023-06-08 WoD

 //back after several days off w biz travel.

WARM

400m run
std warmup

MAIN

A. Set 1RM Front Squat
{
5x45, 5x95, 5x135, 4x165, 3x185, 2x205
1x235(failed)
1x227 PR! (last PR set 225, 9 1/2 years ago!)
}

B. 4 rounds, each a 4 min AMRAP
{
1 long block run buy-in
{
5 T2B
7 PushPress 95#
35 DU
}
}
reps: 2+5, 2+5, 2, 2

2023-06-04 Sunday run

 A. Run 13.93km; 1:15:40; 5:26 pace

2023-06-03 WoD

WARM
3 block run
std warmup
clean & squat drills
several each of movements below

MAIN

A. Partner workout. Split movements as needed, run together. For time:
{
3 block run
50 Front Rack Lunge 95# (10-10-5 each)
40 Push Jerk 95# (10-10 each)
30 PowerClean 95# (5-5-5 each)
20 Front squat 95# (10-10 each)
10 Thruster 95# (5 each)
1 block run
10 Thruster 95# (5 each)
20 Front squat 95# (10-10 each)
30 PowerClean 95# (5-5-5 each)
40 Push Jerk 95# (10-10 each)
50 Front Rack Lunge 95# (10-10-5 each)
3 block run
}
time: 22:38

2023-06-02 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. 4 rounds, not for time, increasing weight as desired
{
2 Hang Power Snatch
1 Power Snatch
1 OH Squat
*1 block run ever other rounds
}
45, 75, 75, 95(no OHS on last round

B. 5 rounds for time
{
2 block run
6 PowerClean 95#
9 Front Squat 95#
12 burpees
}
Time: ~14min? forgot to write it down

2023-06-01 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds EMOM
{
1: 10/side ring row (single arm)
2: 30s static ring hold
3: 10 banded fly + 10 banded bench
4: 50' walking lunge
}

B. 8min amrap
{
8 strict DB press 2x35#
12 towel row 1x35#kb
}

C. Front Squat deload week:
{
min 0: 5 reps 95# (40%)
min 2: 5 reps 115# (50%)
min 4: 5 reps 1355# (60%)
min 6: 5 reps 115# (50%)
min 8: 5 reps 95# (40%)
}

D. 8 min AMRAP
{
3 wall walks (Rx was 4)
9 box jump 24" (Rx was 30")
}
8 rounds, but went 15s over
}

2023-05-30 WoD

WARM
2 rounds
{
1 min row
10 bootstraps
wrist stretch 30s
15 banded good mornings
}
clean drills
DU practice

MAIN

A. Work to a heavy PowerClean
5x75, 4x95, 3x115, 3x135, 2x155, 2x165, 2x175(both failed)

20DU in between

B. 10min AMRAP
{
7 powerclean 135#
20 DU
}
6 rounds, but went about 15s over

2023-05-29 Memorial Day Murph

WARM
2 block run
std warmup
couple rounds of Cindy

MAIN

A. Murph. For time
{
1 mile run (6:25)
100 pullup
200 pushup
300 air squat
1 mile run
}
time: 39:11

(15 sets of 5-2-5-5-18; then 5 sets of 5-10)

2023-05-28 WoD

 A. Run 11.94km; 1:07:08; 5:37 pace

2023-05-27 WoD

 //gym closed, so a few of us met up to run Mt Tabor stairs

A. Run ~1.5mile; 3.5x 200ft(?) stair climb and back down.

2023-05-26 WoD

WARM
400m run
100m row
std warmup
clean drills

MAIN

A. 15 min amrap for quality
{
1 PowerClean into
2 PushJerk
3 hanging leg raise
2 T2B
}
5 rounds: 95, 115, 135, 155, 165

B. 16 min AMRAP
{
3 PowerClean + PushJerk 135# (Rx was 6 @ 95, but I didn't want ot cyle them fast)
6 T2B
6 Box Jump 24"
12 cal row
}
6 rounds + 3 CJ

2023-05-25 WoD

Warm
400m run
std warmup

MAIN

A. 16 min emom
{
min 1: 7 per side One Arm DB Thruster
min 2: 10/9/8/7 per side One Arm DB Row
min 3: 10/9/8/7 per side One Arm DB Bench
min 4: rest
}
weights increasing per round: 20, 25, 30, 35#

B. 4 rounds, not for time
{
5 DB Front Squat 2x35#
2 ~5s Static Ring Hold
30s HSHold
}

C. 3 rounds, not for time
{
50' sled push (down/back) w 45# plate
7 bench press 95#
}

2023-05-24 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
5 banded sumo deadlift 95, 135, 155, 175
5-4-3-3 mixed grip pullup w 1-sec pause at top
}

B. For time: 
{
40 sumo deadlift 115#
30 burpee bar jump
20 Hang Clean (6@115, 14@95)
30 pullup
4 block run
}
time: 14 min? I forgot to write it down.

2023-05-23 WoD

WARM
400m run
std warmup

MAIN

A. Front Squat cycle
{
target: 5x75%, 3x85%, 1x95%, 10s hold at 105%
I did: 
warm: 5x95, 5x135, 3x155, 1x175
main: 5x175, 2x205, 1x225, 10s hold at 245 (Using 235 as target weight)
}

B. 3 rounds, each a 3 min amrap
{
18 goblet lunge 35#
48 DU
wallball for remainder of time, for reps
}
wb reps: 20, 22, 28

2023-05-22 WoD

WARM
400m run
std warmup
3 rounds
{
10 KBS 26#
2 box jump
}

MAIN

A. Activations, 4 rounds, not for time
{
7 banded KBS 35#
3 Box Jump 24"
5 hollow rocks
5 lat pulldown
5 kip swings
1 T2B
}

B. 20 min AMRAP
{
3 box jump over 20"
6 T2B
18 one arm KBS 35# (Rx was 53#)
* on min 7,9,10, do a 1 block run.
}
total: 12+3, plus 3 runs.

2023-05-21 WoD

 A. Run 7.95km, 44:29, 5:36 pace

2023-05-20 WoD

WARM
200m run
std warmup
3x1min Airdyne
3 rounds
{
2 wall walks
5 front squat 45# / 5 thruster 45# / 5 cleans 45#
}

MAIN

A. Partner workout, for time, 1rests/1works
{
30 wall walks (15 each 3-3-3-2-2-2)
50 cal row (15-15,10-10)
50 thruster 95# (25 each - 5-5-5-4-3-3)
50 cal row (15-15,10-10)
70 PowerClean 95# (7-7,7-7,5-5,5-5,5-5,2)
}
time: 18:45

2023-05-19 WoD

 //First day back after several days of biz travel

WARM
400m run
2 rounds
{
1 min row
1 min spiderman
10 flutterkicks
5 shoulder swimmers
10 scap pulls
5 kip swings
}

MAIN

A. 3 rounds, not for time
{
20 banded glute bridges
4 lunges w 2x25# DB in farmer carry
4 lunges w 2x25# DB in front rack
4 lunges w 2x25# DB OH
}

B. for time:
{
3 rounds:
{
20 DBLunge 2x30#
20 T2B
}
2 rounds
{
20 DBFrontRackLunge 2x30#
15 pullup
}
1 round
{
20 DBOHLunge 2x30#
10 C2BPullup
}
}
time: 14:45
}
}

2023-05-15 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds, not for time
{
3 kipping pullups
10 KBS
5 pushups
}

B. for time, 30min cap (25 min cap for me, as I had to leave for a biz trip)
{
50 pullups
50 KBS 35# (rx was 53#)
4 block run
75 pushups
50 KBS 35#
3 block run
100 Situps
-- (I stopped here)
50 KBS
2 block run
}
time: 25:00

2023-05-14 WoD

 A. Run 7.15km; 41:18; 5:46 pace 

2023-05-13 WoD

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

MAIN

24min AMRAP. Was a partner workout, but I did solo and cut the reps in half (what's shown is the half)
{
25 American KBS 35# (Rx was 53#)
20 PushPress/PushJerk 95#
15 Pullup
10 Goblet BoxStepup 20" 35# (Rx was 53#)
1 block run
}
3 rounds + KBS + S2O + Pullup = 3x71 + 25+20+15 = 273

2023-05-12 WoD

WARM
400m run
std warmup
clean drills
2 rounds
{
5 power clean 45#
5 wallball 20#
10 ring rows
}

MAIN

A. 10 min EMOM
{
2 PowerClean (later became 1 rep)
2 Front Squat (later became 1 rep)
}
75, 85, 95, 105, 115 <-- 2 reps of each
125, 135, 145, 155, 165 <-- 1 rep of each

B. 10 rounds for time. 16 min cap
{
9 wallball 20#
3 PowerClean 135# (Rx was 6 at 115)
3 Bar-facing Burpees
*every 2 min, do 3 strict chinups. Rx+ start at min 0 (which I did)
}
14:53
(8x3 chinups in there)

2023-05-11 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds, starting on 0, 4, 8 min.
{
25' sled push (box push with 35# KB on box)
8 Goblet boxstepup 35#
25' sled push (box push with 35# KB on box)
8 Goblet boxstepup 35#
}

B. Benchpress 10-7-4-1-4-7-10 w escalating/descending weight
{
10x75, 7x95, 4x115, 1x135, 4x115, 7x95, 10x75
5s static ring hold each round
}

C. 3 rounds, not for time
{
10s HSHold
30 DU
10 Plyo-pushup
1 block OH Plate Carry 25#
}

2023-05-10 WoD

WARM
400m run
std warmup
clean drills, push press drills

MAIN

A. Work to a heavy push jerk: 5-5-3-3-1-1
5x95, 5x115, 3x135, 3x135, 1x155, 1x165 (failed to clean first attempt, got on second attempt)

B. (Superset w A) 6 rounds of
{
5 Hanging Leg Raise
}

C. 3 5 minute rounds, each for reps, 2 min rest b/t:
{
1 long block run
1,2,3,4... of
{
HangClean + PushJerk 95#
T2B
}
}
R1: 42 (completed round 6)
R2: 42 (completed round 6 w 10sec to spare)
R3: 39 (3 reps short of 6 T2B)

2023-05-09 WoD

WARM
400m run
std warmup

MAIN

A. Front Squat progression:
{
warm: 10x45, 5x95, 5x135
main: 
5x155 (65%)
5x175 (75%)
2x205 (87% (prob went too heavy on that one)
5x155 (65%) at 31x1 tempo

B. For time:
{
500m row
30 Front Squat 95# (Rx was 135# but would have taken me all day so I scaled)
30 burpee bar jump
30 pullup
}
time: 9:18

2023-05-08 WoD

WARM
400m run
std warmup
4 rounds
{
10 box stepups
10 good mornings w band
10 oh press w band
10 shoulder swimmers
45s row
}

MAIN

A. 10 min EMOM
{
even: 5 deadlifts (135, 185, 205, 225, 255)
odd: 3 HSPU w 2-3s negative
}

B. 16 min AMRAP
{
4 strict HSPU (Rx+)
10 DBSnatch 35#
7 Box Jump 24"
every three rounds: 7 cal row
}
8 full rounds (w 2 rows)

 

2023-05-07 WoD

 Met up w some folk from the gym for a longer run

A. Run 12.05km; 1:08:37; 5:42 pace

2023-05-06 WoD

WARM
1 block run
std warmup
clean drills
2x5 wallball
2x20 DU

MAIN

A. Work to a heavy CJ (in prep for parts A, B below)
3x95, 3x115, 3x135, 3x155, 2x165(fail)

3 parts below were a partner WOD. I just cut reps in half and did solo.

B. 10 min AMRAP
{
25 wallball 20#
25 burpees
25 PowerClean 135#
}
1 round plus 50 reps

2 min rest

C. 10 min AMRAP
{
25 KBS 53#
25 cal row
25 S2O (PushJerk) 95#
}
2 rounds even

2 min rest

D. 10 min AMRAP
{
25 situp
25 DU
25 Front Squat 95#
}
2 rounds + 45

2023-05-04 WoD

WARM 
400m run
std warmup
sumo deadlift drills

MAIN

A. 5x5 Sumo Deadlift
warm: 5x95, 5x135, 5x185, 5x205
main: 5x5 @ 225

B. Drop sets following above:
3x205, 5x185, 7x155, 9x135

C. 12min AMRAP
{
50ft OH DB Carry (1x50#)
50ft DBallCarry 50# (front carry)
50ft FarmerCarry 2x53# KB
}
10 rounds

2023-05-03 WoD

WARM
400m run
std warmup
Clean drills

MAIN

A. 4 rounds, not for time
{
3 strict press
2 push jerk
5 High Hang Power Clean
1 min row
}
75, 95, 115, 135

B. Every 4 min, 4 rounds total:
{
2 block run
3 Hang Clean + 3 Push Jerk 135# (Rx was 5+5 at lighter weight)
}
times: 2:20, 2:15, 2:15, 2:25

2023-05-02 WoD

WARM
400m run
std warmup

MAIN

A. FrontSquat rep scheme below.
warm: 5x45, 5x95
main: all at 32x1 tempo
5x95 (40%), 5x115 (50%), 5x135 (60%), 5x115 (50%), 5x95 (40%)

B. 4 rounds for time:
{
25 Wallball 20#
50 DU
} 
time: 10:25

I added:

C: 3 HSHold 5-10s

2023-05-01 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
10 banded chest flys
5 C2B pullup
30s plank
}

B. 25min AMRAP
{
3 block run
15 C2B Pullup
25 Pushup
35 abmat situps
}
4 rounds even

2023-04-30 WoD

 A. Run 8.68km; 44:54; 5:10 pace

2023-04-29 WoD

WARM
400m run
std warmup

MAIN

(was all a partner workout, trading off running/work. So I did it solo, working for same time as the run took me)
A. 30 min amrap
{
A1. 9 min AMRAP
{
1 block run
DB Pushpress 1x35# (did sets of 15/arm, 25/side on the last set)
}
130 reps + 4 x 1block run

A2. 9 min AMRAP
{
1 block run
T2B
}
60 reps + 4 x 1block run

A3. 9 min AMRAP
{
1 block run
pullups (sets 1,3,5)
DBFrontRackLunge (sets 2,4) 2x35#
}
75 reps + 4 x 1block run
}
total 277 reps

2023-04-28 WoD

WARM
400m run
std warmup
3 rounds
{
1 min row
10 jump squats
10 lat pulldowns
}

MAIN

A. 5x5 BackSquat w 2 sec pause at bottom
warm: 5x45, 5x95
main: 5x135, 155, 165, 175, 185 (3 reps only)

B. 14 min AMRAP. 2-4-6-8-10-8-6-4-2 (and repeat) of:
{
Thruster 95# (Rx+. Rx was 75)
Pullup
Burpee Bar Jump
}
7+4 (2,4,6,8,10,8,6 then started the round of 4, getting the thrusters). 
Then finished out remaining 14 reps to finish the whole cycle at 14:30

2023-04-27 WoD

WARM
400m run
1 block run
std warmup
clean drills

MAIN

A. For time:
{
100 DU (Rx was 50 CrossOvers)
40 situp
30 Hang Power Clean 95#
20 Bench Press 95# (Rx was 135#)
3 block run
20 Bench Press 95# (Rx was 135#)
30 Hang Power Clean 95#
40 situp
100 DU (Rx was 50 CrossOvers)
}
time: 15:35

B. 10 min mobility work (hip/shoulder smash)

2023-04-26 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. Work to a heavy 5-rep deadlift
5x95, 5x135, 5x185, 5x225, 5x255

B. 3x5 at 90% of weight reached in A. 2-3min b/t sets
3x5 at 225#. 

C. 7 rounds for time. 22min cap
{
7 deadlift 185# (Rx was 225)
7 burpee box jump 24"
* 1 block farmer carry 1x36# KB (Rx was 53#)
}
* = After rounds 1,3,5,7.
time: 18:35

2023-04-25 WoD

WARM
400m run
std warmup

MAIN

A. Front Squat cycle continued
warm: 5x45, 5x95, 5x135
main: 5x165 (~75%), 3x185 (~85%), 2x205 (~95%)

B. 16 min AMRAP
{
1 block run
20 DB OH Lunge (backward) 1x25#
10 strict chinup
}
5 rounds even, w 15s to spare.

2023-04-24 WoD

WARM

400m run
2 block run
std warmup
2 rounds
{
5 wallball 20#
5 SDHP 45#
5 push press 45#
10 box jump 20"
1 min row
}

MAIN

A. "Fight Gone Bad". 3 Rounds, each for reps
{
min 1: Wallball 20#
min 2: SDHP 75#
min 3: Box Jump 24"
min 4: PushPress 75#
min 5: Row for cals
min 6: Rest
}
Round 1: 20, 18, 15, 15, 15 = 83
Round 2: 15, 15, 15, 15, 12 = 72
Round 3: 15, 15, 14, 16, 19 = 79
Total: 234 (16 reps short of my best, but not as bad as I expected. Could have done better if I'd pushed)

 B. 2 rounds, not for time
{
200m Farmer Carry 1x53#
45s Plank Hold.
}

2023-04-23 WoD

 //first time doing a Sunday run for a while. Gonna try to get back to doing these, let my shoulder heal up.

A. Run 9.78Km; 52:34; 5:23 pace

2023-04-22 WoD

 //Partner wod, but cut it ~in half, did it solo.

WARM
std warmup
several of movements below.
clean drills
2x1min row

MAIN

A. 25 min AMRAP
{
50 situps
30 PowerClean 95# (Rx+ option)
15 Burpee bar jump
1 block run
30 Goblet box stepups 26# (Rx+ option)
15 Burpee bar jump
1 block run
30 Pushpress/PushJerk 95#
15 Burpee bar jump
1 block run
}
1 full round + situps + Powerclean + burpees + run = 284 reps

2023-04-21 WoD

WARM
400m run
std warmup
2 rounds
{
5 wallball
5 pullups
}

MAIN

A. 150 wallball for time ("Karen"), but 5 strict pullup ever time you break (I did 4 ring pullup)
IIRC, I did sets of: 30, 25, 20, 20, 15, 15, 25 (+ 6 sets of 4 ring pullups

2023-04-20 WoD

WARM
400m run
2 min Airdyne
std warmup
deadlift drills
2 HSPU

MAIN

A. 28min emom
{
min1: 5 1 length sled push (sled+45#) + 30s wall sit
min2: 40s T2B (15, 14, 13, remainder of sets 12 reps)
min3: 5 deadlift 165#
min4: 5 strict HSPU
}

2023-04-19 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 5 rounds, not for time
{
1 Hang Clean Extension
1 Hang Clean High Pull
3 Hang Power Clean (75, 95, 115, 135, 135)
6/side one arm DBBenchPress (25, 30, 35, 40, 40)
}

B. For time: 21-15-9-15-21 of
{
Hang Power Clean  95# (Rx was 75#)
DB Pushup (Rx+ was ringdips, which I did for first 21)
}
time: 10:31

2023-04-18 WoD

WARM
400m run
1 min Airdyne
std warmup

MAIN

A. Every 3 min, 5 front squat, 65, 75, 85%
{
warm: 5x45, 5x95
main: 5x135, 5x165, 4x185. Added: 1x205
}

B. Every 5 min. 3 min work, 2 min rest, 4 rounds
{
12 cal row
10 DBThruster 2x35#
ME DU remainder of time (forgot my rope so screwed up a lot. 50-60/round)
}

2023-04-17 WoD

WARM
400m run
std warmup

MAIN

A. Activation. 5 rounds, not for time
{
4 strict chinups
4/side KB RDL 35#
}

B. 16min AMRAP
{
3 burpee bar jump
6 Sumo Deadlift 135# (Rx was SDHP at 65#)
9 pullup
*Twice during the 16 min, do a 1 block KB Farmer Carry 1x53#
}
7 rounds (3 rounds, KB carry, 3 rounds, KB carry, 1 round)

2023-04-15 WoD

WARM
std warmup
clean drills
several of all the movements below.

MAIN

A. Partner workout. 30 min cap. Split as needed, one rests while one works.
{
1000m row buy-in (500m each)
3 rounds
{
20 Burpee bar jump (10 each)
20 PowerClean 95# (2x5 each)
20 thruster 95# (2x5 each)
20 T2B (2x5 each)
}
800m row (400 each)
3 rounds
{
20 wallball (10 each) 20#
20 Front Rack Lunge 95# (5/side each)
20 S2O (push press) 95# (10 each)
20 pullup (10 each)
}
Finished 2 rounds of this, then 20 wallball and 20 front rack lunge
(there was a 1000m row cashout, but we hit the time cap)

2023-04-14 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 4 rounds, not for time
{
1 PowerClean
1 PushJerk
3 back squat
20s bar hang
10s ankle mobility
}
75, 95, 115, 135(CJ only)

B. "Nancy" (modified). 5 rounds for time:
{
400m run (2 blocks)
1 CJ 95#
15 Back Squat 95#
}
time: 13:48

2023-04-13 WoD

 //attempted my b-day MU routine, but had a feeling it wouldn't go well, and it didn't. Got it done but WAY over my time from last year. Which means I need to give it another go in a month or two.

WARM
std warmup
3 rounds
{
1 min row
5 shoulder swimmers
3 inchworms
3 strict pullups
}

MAIN.

A. B-day MU's. 54 MUs, target time: 21:58 or better.
30 rep split: 17:06 (last year 10:53)
54 reps: 32:43 (ugh)

2023-04-12 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 6 rounds, not for time
{
3 PowerCleans, increasing weight
1 HSHold 10s
}
95, 95, 115, 135, 155, 165(1rep only)

B. 20 min EMOM
{
min 1: 3 PowerClean 135#
min 2: 5 strict HSPU
min 3: 10 cal row
min 4: rest
}

2023-04-11 WoD

(b-day today, put off my b-day MU workout till later in the week)

WARM
400m run
std warmup
Front Squat 5x45, 5x95

MAIN

A. Front Squat. 3 reps on the min according to scheme below. Not sure what my percentages are right now, so just did escalating weight.
{
min 0, 1: 3 reps @ 60% (did 95#)
min 2: rest
min 3, 4: 3 reps @ 65% (did 135#)
min 5: rest
min 6, 8: 3 reps @ 75% (did 155#)
min 8: rest
min 9: AMRAP at 85% (did 3 at 175)

B. 3 rounds for time
{
30 wallball 20#
15 burpees
}
time: 8:20

 

2023-04-10 WoD

WARM
std warmup
DU drills

MAIN

A. 4 rounds, not for time
{
4 Toes-2-Rings
6 DBSnatch 20#/25#/30#/35#
15 DU
} 

B. 20 min AMRAP
{
6 T2B
12 DBSnatch 35# (Rx was 50#)
24 DU
}
11 rounds + 5 T2B

2023-04-08 WoD

WARM
3min Airdyne
std warmup
clean drills
thruster drills

MAIN

A. Work to a heavy 2-rep thruster over 15 min
45, 2x95, 2x115, 2x135, 1x145

(I added B, as I still had 7-8 min left)

B. Work to a heavy Power Clean
2x145, 2x155, 1x165, 1x175(failed), 1x175 HangPowerClean

C. 24 min AMRAP. Partner workout, split workout but share run
{
32 Wallball (2x8 each)
29 PowerClean 135# (I did 15/round)
BoxJumpOver 24" (3 reps first round, then 6 second round, 9,12...)

every 6 min (6,12,18) do a 2 block run
}
3 full rounds + wallball +16 PC.

= 64 wallball + 53 PowerClean + 10 BoxJumpOver + 3x2block run

2023-04-07 WoD

WARM
400m run
std warmup
deadlift warmup
2x1min row

MAIN

A. Work to a heavy 3 rep deadlift, at 2x2x tempo
95, 135, 185, 225, 255, 275, 305(failed)

B. Superset w above
6x1 30" BoxJump

C. 16 min amrap
{
12 Burpee Bar Jump
9 box jump over 24"
6 Deadlift 185# (Rx was 225)
3 strict chinup
}

2023-04-06 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 28 min EMOM (7 rounds)
{
min 1: 
{
3 Hang Squat Clean
3 Front Squat
}
min 2: 5 ring dip
min 3: 12 Gorilla row 2x35#
min 4: 200m row
}
(min 1 weights: 4 rounds at 95#, 3 rounds at 115#)

2023-04-05 WoD

WARM
400m run
std warmup

MAIN

A. 6 rounds, starting on each 5 min mark, for time. Rest b/t
{
1 block run
15 DB Pushpress 2x35
1 down-n-back sled push (1st 3 rounds, 80# on sled; 2nd 3 rounds, 45# on sled)
}
times: 2:05, 2:15, 2:20, 2:02*, 2:04*, 1:58*
* decreased weight on sled by 25#

2023-04-04 WoD

WARM
400m run
1 min AirDyne
std warmup

MAIN

A. Work to a heavy 1-rep FrontSquat
5x45, 8x95, 6x115 5x135 3x155, 2x185, 1x215, 1x225(failed)

B. "Cindy". 20min AMRAP of
{
5 pullup
10 pushup
15 AirSquat
}
17rounds+15 reps = 90 pullup, 180 pushup, 255 AirSquat

2023-04-03 WoD

WARM
400m run
3 rounds
{
1 min Airdyne
6 Hanging Leg Raise
6/side bulgarian split squat (BW only)
} 

MAIN

A. 15 min, 5 rounds
{
1 High-hang clean high pull
1 clean high pull
3 TnG PowerClean
5/side Bulgarian Split Squat 2x25# DB
}
75# 95#, 115#, 135#, 155#

Clean was feeling pretty good, so I added:

B. Increasing weight
{
1 Clean High Pull
1 Power Clean
}
165, 175, 185, 190 (first time I've hit 190 for some time!)

C. 16 min AMRAP
{
7 PowerClean 95#
8 FrontRackLunge 95#
9 T2B
every other round: 10 cal row
}
Total: 7+9 (plus 3 10cal rows)

2023-04-02 WoD

WARM
400m run
2 min Airdyne
Clean drills

MAIN

A. Build to a moderate heavy CJ
5x75, 4x115, 3x135, 2x155, 1x165

B. (Superset w A). 
{
1 HSHold (10-15s)
1 Strict HSPU
}

C. 1x50 BackSquat @ 135#

2023-04-01 WoD

WARM

400m run
std warmup
3 rounds
{
1 block run
6 spidermans
25' walking lunge
6 DB Snatch 25#
} 

MAIN

//Partner workout, but I did it solo and just did a full round vs trading off

A. 25 min AMRAP
{
25' goblet lunge 35#
3 burpees
6 alternating DB snatch 40#
9 wallball 20#
25' goblet lunge 35#
15 pushup
20 ab mat situp

//every 2 rounds, do a 1 block run
}
6 rounds total (two runs in there)

2023-03-31 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. Activation - 3 rounds, not for time.
{
3 touch-n-go power cleans
5 ring rows or low-ring MU transitions
100m row
}
95#, 115#, 135#

B. For time, partition any fashion. 20 min cap
{
40 Pullup (Rx+ RingMU)
40 PowerClean 115 (Rx+ 135#)
70 cal row
}
I've been itching for something w more MU's (getting ready for B-Day workout), so decided to do Rx+ option, knowing I'd never make the row. Plan was sets of 2 reps, back and forth between MUs and PowerCleans. I hoped to hit 30 of each, in the end I hit 36 of each by the time cap, which I'm happy with.

2023-03-30 WoD

WARM
400m run
200m row
std warmup

MAIN

A. 4 rounds, not for time
{
8 banded DB floor press (2x25#)
8/side DB row
}

B. 3 rounds, not for time
{
50" sled drag (135#)
6/side offset KBDeadlift 2x53#
}

C. 3 rounds, not for time
{
8 barbell curl 65#, 3s negative
8 DB skull crusher, 45#, 3s negative 
}

D. 1 RingMU (just trying out shoulder)

2023-03-29 WoD

WARM
400m run
std warmup
2 rounds
{
5 box jump
10 OH Press 45#
}

MAIN

A. Strength: OH press, increasing weight, 5-5-3-3-1
5x75, 5x85, 3x95, 3x105, 1x115(had to pushpress it)

B. 20 min AMRAP
{
3 block run
15 burpee box jump 24"
15 pushpress 95# (7-5-3)
}
3 rounds + 3 block run

2023-03-28 WoD

WARM
400m run
std warmup
crossover practice

MAIN

A. 4 rounds, not for time
{
30s cross-over attempts
5/side Bottoms-up KB press 26#
6/leg Bulgarian split squat 2x25#
}

B. 12 min AMRAP
{
8 DB Snatch (right) 35#
8 alternating OHDBLunge (right) 35#
8 DB Snatch (left) 35#
8 alternating OHDBLunge (left) 35#
40 DU
}
5 rounds even (scaled, as Rx was 50# and cross-overs

2023-03-27 WoD

WARM
400m run
std warmup
thruster drills

MAIN

A. Strength. 6 rounds, not for time
{
thruster (reps --; weight ++ as shown below)
3 kip swings + 3 kipping pullups starting at top
}
5x95, 5x105, 3x115, 3x125, 1x135, 2x155(clean+frsquat, but failed thruster both times)

B. 12 min AMRAP
{
2 rounds
{
15 strict pullup
25 abmat situps
}
2 rounds
{
15 kipping pullup
25 v-ups
}
cash out: 0.5mile airdyne
}
time: 11:25

2023-03-26 WoD

WARM

light stretching

MAIN

A. Run 3.93km, 19:01, 4:50 min/km pace
(not quite a 5k, but good pace given that I've been off my running lately.

B. Work to a heavy Power Clean
5x45, 3x95, 3x115, 3x135, 3x155, 2x165

C. 1x20 BackSquat 165# (working toward my 1x50 BW)

D. 2 HSHold

E. 3x5/side 
{
banded shoulder rotation (internal)
banded shoulder rotation (external)
}