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