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