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