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)
}

2023-03-25 WoD

// First day back at the box after a week of biz travel, near-zero working out, and poor diet.

WARM

500m row
std warmup
several of each movement below
1 min airdyne

MAIN

(was a partner workout, I did it solo and modded it slightly to accomodate that)

A. 25 min AMRAP: Four 6 minute rounds, 20s transition b/t = 25min
{
1:
{
90s AMRAP PowerClean 115#
90s AirDyne
90s AMRAP PowerClean 115#
90s AirDyne
}
reps: 30
2:
{
90s AMRAP FrontSquat 115#
90s AirDyne
90s AMRAP FrontSquat 115#
90s AirDyne
}
reps: 25
3:
{
90s AMRAP Deadlift 115#
90s AirDyne
90s AMRAP Deadlift 115#
90s AirDyne
}
reps: 50
4:
{
90s AMRAP Thruster 95#
90s AirDyne
90s AMRAP Thruster 95#
90s AirDyne
}
reps: 20
}
total: 125 reps + ?? cal on Airdyne (display not working)

2023-03-23 Travel workout

 A. 10,9,8....1 of
{
situp
pushup
airsquat
}

2023-03-19 WoD

WARM
400m run
500m row
clean drills

MAIN

A. Work to a heavy PowerClean + Push Jerk, working on form.
5x75, 5x95, 5x115, 5x135, 3x155, 2x165

B. (Superset w A)
6 sets of Strict HSPU, increasing 1 per set (1,2,3,4,5,6)

C. 1x50 Back Squat 115#

D. 3 rounds, not for time
{
8/arm DB Curl 25#
10 DB Shrug 2x50#
}

2023-03-18 WoD

 //partner workout, styled along lines of 'deck of death' meets '12 days'. Did my best to write it down from memory

WARM

std warmup
3 rounds, not for time
{
1 block run
row 100m
3 strict pullups
5 Hang Clean 75#
5 Front Squat 95#
}

MAIN

A. 25 min AMRAP. Partner workout, I go, you go. Draw 2 cards to start, each card is 10 reps, suit dictates movement. After finishing a round, draw 2 cards and ADD to existing pile. Keep going for 25 min. movements:
{
Hearts: Pushups
Diamonds: Pullups
Clubs: Wallball 20#
Spades: HangClean 75#

plus, 1 block run at 8 and 15 minute marks
}
End reps (split all in half)
Round 1: 10 Wallball + 10 HangClean = 20 reps
Round 2: 30 Wallball + 10 HangClean = 40 reps
Round 3: 40 Wallball + 10 HangClean + 10 Pushup = 60 reps
Round 4: 60 Wallball + 10 HangClean + 10 Pushup = 80 reps
Round 5: 20 pullup + 10 HangClean + 10 pushup + 60 wallball = 100 reps
Round 6: 30 pullup + 10 HangClean + 20 pushup + 60 wallball = 120 reps
Round 7: 40 Pullup + 20 HangClean + 20 pushup + (ended here) 60 wallball = 80 reps
(plus 2 one block run) = 4 reps
total: 504 reps = 252 reps each

2023-03-17 WoD

WARM
400m run
std warmup
2 rounds
{
10 deadlift 95#
10 ring row
1 block run
}

MAIN

A. build over 5 rounds, not for time
{
5 Deadlift
3 Hang PowerClean
2 C2B pullup singles
}
95, 115, 135, 155, 155

B. 15 min AMRAP
{
1 long block run
5 C2B Pullup
7 box jump 24"
10 Deadlift 185#
}
4 rounds + 13

2023-03-16 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds, not for time
{
2x25' sled push
10 asym glute bridge/side
}

B. 3 rounds, not for time
{
5 elevator bench press 2s pause at each location
- just did 75# - trying to let shoulder recover
10 band pull-apart palm-up
10 band pull-apart palm-down
}

C. 3 rounds, not for time
{
10/side palloff press
10 face pulls
10 banded frog stance good mornings
}

D. 4x1 slow strict C2B pullup

2023-03-15 WoD

WARM
400m run
std warmup

MAIN

A. 30min EMOM (6 rounds)
{
min 1: 13 shuttle runs
min 2: 30s hollow-hold
min 3: 45s marching farmer carry 2x35#kb
min 4: 12 cal row
min 5: rest
}

2023-03-14 WoD

WARM
std warmup

MAIN

A. 4 rounds, not for time
{
8 OH Press (45, 65, 65, 65)
3 strict weighted chinups (bw, 15, 25, 25)
20 DU
}

B. 12 min AMRAP
{
8 strict chinup
8 burpees
40 DU
}
4 rounds +8+8

I added:

C. 1 legless rope climb

2023-03-13 WoD

WARM
400m run
std warmup

MAIN

A. 5x5 front squat, building weight to moderate/heavy
{
6x45, 5x75
5x95, 5x115, 3x5x135
}

B. (Superset w above) 5 rounds, not for time
{
3 T2B
10 seated leg raise (over KB)
}

C. 4 rounds for time
{
20 DB Front Rack Lunges 2x30# (Rx was 2x50#)
16 T2B
}
time: 8:30

2022-03-12 WoD

WARM
500m row
std warmup

MAIN

A. 50-rep unbroken backsquat (progression - hope to do at bodyweight eventually)
warm: 10x45, 5x75
main: 1x50 @ 95#

B. Work to a heavy CJ
3x75, 3x95, 3x115, 3x135, 2x155, 2x165 (both ugly cleans, both failed jerk)

C. (superset w above)
6x1 HSHold (~10s)

2023-03-11 WoD

 //partner wod that I just cut in half and did alone

WARM
500m row
std warmup
several of movements below

MAIN

A. For time, 25min cap
{
50 wallball 20#
50 DB Snatch 35# (Rx was 50#)
3 block run
50 DB FrontSquats 2x35# (Rx was 2x50#)
50 cal row
50 pushups
1 block run
}
21:22

2023-03-10 WoD

WARM
400m run
std warmup
500m row
clean drills

MAIN

A. build to a heavy-ish 3-rep Hang Clean
5x45, 4x95, 3x115, 3x135, 3x155, 3x165

B. (superset w above) 5 rounds, not for time
{
2 strict pullups
4 strict ring dips
}

C. 15 min AMRAP
{
3 Hang Clean 135 (Rx was 155)
2 RingMU (Rx was 4dips/4pullups, Rx+ was 4 MU)
9 burpee bar jump
}
7 rounds + 3 HangClean

2023-03-09 WoD

WARM
400m run
std warmup

MAIN

A. work to a heavy 2-rep backsquat, w 31x1 tempo
warm: 5x45, 3x95
main: 2x115, 2x135, 2x155, 2x175, 2x185, 2x205, 2x225 (~depth), 2x205

B. 4 rounds, not for time
{
50' lunge, 2x25# DB, one in front rack, one OH.
10 weighted tuck-ups (2x10# plate)
}

C. 3 rounds, not for time
{
10 DB Fly 2x10#
8/side bent-over DB row
10 DB tricep pullover
}

2023-03-08 WoD

WARM
400m run
std warmup
2 rounds
{
1 min row
10 goblet step up 20"
5/side DB strict press 25#
}

MAIN

A. Strength - 4 rounds, not for time
{
8 S2O: 3 DB StrictPress, 3 DB Pushpress, 2 DB PushJerk
10 Goblet Step Up
}
2x30, 2x35, 2x40, 2x45

B. 3 rounds, each for time
{
400m Row
1 PowerClean + 5 PushJerk 115#
10 BoxJumpOver 24"
20 AirSquat
}
2:59, 3:04, 3:14

2023-03-07 WoD

WARM
400m run
std warmup
3 rounds
{
12 situps
6/side DB strict press 25#
}

MAIN

A. 4 rounds, not for time
{
5/side DB RDL 25#
10 DB benchpress 2x25#
20s RKC plank hold
}

B. 20 min emom
{
min 1: 5 deadlift 185# (Rx was 225)
min 2: 10 Ring dip (Rx+, Rx was 10 pushups)
min 3: 10 T2B (Rx+, Rx was 20 situps)
min 4: 40 DU
}

2023-03-06 WoD

WARM
400m run
std warmup

MAIN

A. Strength. work for 15 min, ascending weight
{
3 Front Squat, 3333 tempo
}
95, 115, 135, 155, did 1 rep (3333) at 175

B. 22 min AMRAP
{
10 DB Front Squat 2x30# (Rx was 40#)
10 burpees
10 strict chinup
1 long block run
5 DB Front Squat 2x30# (Rx was 40#)
5 burpees
5 strict pullup
1 block run
}
3 full rounds, plus 30 reps into round 4

2023-03-05 CFOpen 23.3 re-do

 //gave it another shot, got a few more reps

WARM
500m row
std warmup
several of movements in 23.3
Snatch warmup:
5x45, 5x75, 3x95, 1x115

MAIN

A. CFOpen 23.3. 6 min to do (and earn more time, which wasn't on the table for me)
{
5 wallwalks
50 DU
15 PowerSnatch 95# <--finished these at 4:18
5 wallwalks
50 DU <-- Got 16 of these by the timecap
12 Snatch 135#
}
91 reps (12 better than on Friday)

I added:

B. 3 snatch attempts at 115# - got only one of them

C. 1 RingMU

2023-03-04 WoD

WARM
400m run
std warmup

MAIN

A. 30 min amrap, as structured below. Was a partner wod, but I did it solo
{
400m row buy-in
then from ~2min to 15min mark, amrap of
{
8 FrontSquat 95#
4 burpees
8 AirSquats
4 burpees
} //7 rounds
"half -time" 300m row
then from ~16 min mark to ~28 min, amrap of
{
8 PowerClean 95#
4 burpees
8 AirSquats
4 burpees
} //6 rounds
then 200m row cash-out
}
30 min

B. I added - just to do a bit of pulling
3 strict pullups
1 ringMU (kipping)

2023-03-03 CFOpen 23.3

// Knew this one wasn't going to go well, and I was right. :-/

WARM
400m run
2min Row
std warmup
snatch drills

MAIN

A. Activation. 5 rounds, each on a 2 min clock, rest b/t
{
1 wall walk
20 DU
1 snatch (3x75, 2x95, 1x115 afterward)
}

B. CF Open 23.3. Do the following for time. 6 min. If you finish w/in 6 min, add second part
{
5 wall walks
50 DU
15 snatches 95#
5 wall walks
50 DU
12 snatches 135#
}
(I was never going to get to the second part, but WW's replaced w HSPU, snatches go down in reps and up in weight)
I got to the second round of DU's and got 4 of them, so 79 reps. I'd *hoped* to get to the second round of snatches and make an attempt at 1. Didn't happen. Maybe try again Sunday depending how I feel.

C. Just to see how it would go, did some extra snatches:
PowerSnatch 2x115 (more than I've done for a while), 2x135(failed both)

2023-03-01 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
left side:
6 KBClean 35#
6 KBFrontSquat 35#
6 KBPushPress 35# 
(then repeat on right)
6 hanging leg raise 
} 

B. 4 rounds, 2min each, 2 min rest between
{
2 wall walk
12 alternating DBSnatch 35# (Rx was 50#)
12 T2B
Row for cals in remaining time. Score is cals rowed
}
6/6/8/6