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)