2023-12-31 WoD

WARM
400m run
3 rounds
{
100m row
1 min spidermans
10 box stepups
10 ring row
10 alternating SA KB FrontSquat
}
Deadlift warmup:
5x45, 5x95, 5x135, 5x185, 3x205, 3x225

MAIN

A. "Bowen". 3 rounds for time. 30 min cap (I scaled 2 of the movements, but did 4 rounds. Also did in reverse order to what the wod calls for)
{
20 box jump 24"
14 SA DB Thruster 35# (rx was KB 53#)
10 burpee pullup
7 Deadlift 225# (Rx was 275)
3 block run
}
time: 28:30 (for 4 rounds)

2023-12-30 WoD

WARM
4 rounds
{
1 min Airdyne
1 min other movements (banded flys, pull aparts, inchworm...)
}

MAIN

A. 4 rounds for time, was supposed to be syncro w partner, did it solo, but cut the buyin/out in half
2 mile Airdyne buy-in
{
12 pushups with hand-tap to KB
30 KBS 53#
2 cartwheel attempts
}
2 mile Airdyne cashout

Time: 22:30

2023-12-29 WoD

WARM
400m run
std warmup

A. 5 Rounds not for time
{
6 pike legraise
6/side bottoms up KB press
20 DU
}

B. 20 min AMRAP
{
6 T2B
8 Double DB S2O (PushPress) 2x35 (Rx was 2x50)
30 DU
}
12 rounds even

2023-12-27 WoD

WARM
400m run
2 rounds
{
1 min row
10 ring row
10 bb good mornings
5 scap pullups
}

MAIN

A. 3 rounds, not for time
{
5 Sumo deadlift moderate heavy (warm: 5x95, 5x135; main: 5x185, 5x205, 5x225)
3 strict pullups
}

B. 5 rounds for time
{
12 SDHP 95#
6 strict pullups (or 10 regular - I did strict)
8 burpee bar jump
}
time: 14:25

2023-12-26 WoD

 //gym closed - did a short run

A. Run 3.5km; ~20min; ~5:30 pace

2023-12-24 WoD

//Gym closed today. Did a very short run because I was pretty sore from yesterday's workout, but knew I was taking tomorrow off so wanted to do something.
 
A. Run 3.4km; 18:26;  5:25 pace

2023-12-23 WoD

WARM
std warmup
several of each movement below

MAIN

A. 12 days of Xmas (another variant in the same format). For time, do 1, 2,1, 3,2,1... up to 12,11,10...1.
{
1 SDHP 95# (Rx was 75#)
2 Thruster 95# (Rx was 75#)
3 PushPress 95# (Rx was 75#)
4 PowerClean 95# (Rx was 75#)
5 Front Squat 95# (Rx was 75#)
6 KBS 53#
7 Pullup
8 T2B (Rx was K2E)
9 Box Jump 24"
10 DU
11 Burpees
12 OHWalkingLunge 45# plate
}
time: 28:29
total reps: 12+22+30+36+40+42+42+40+36+30+22+12 = 368 reps

2023-12-22 WoD

WARM

400m run
std warmup
deadlift drills
several of each movement below

MAIN

A. 2 rounds for time (20min cap)
{
10 Pullups (Rx was C2B)
25 Deadlift 185# (Rx was 225#)
50 wallball 20#
100 DU
}
* If finished 2 round under time cap, repeat the following for remainder:
{
10cal row
5 burpee pullup
}

I finished with about 40s remaining, got 8 cals on the rower

2023-12-21 WoD

WARM
400m run
2 min Airdyne
4 rounds:
{
5 KBS 35#
5 Goblet Squat 35#
5 band pullaparts
5 banded straight arm raise
} 
Clean drills

MAIN

A. 5 rounds, each on the 5 min mark
{
400m row
2 Bear Complex (modified)
{
Squat Clean
PushJerk
Front Squat
PushJerk
}
20' sled push
}
Complex weights: 115, 115, 135, 135, 155

2023-12-20 WoD

WARM
400m run
std warmup
2 block run

MAIN

A. 22min amrap
{
20 reverse lunge (Rx was 16)
10 pushup (Rx was 8)
5 T2B (rx was 4 K2E)
* Every 2nd round, 2 block run
}
10 rounds (incl 5 runs), finished at 22:30

2023-12-19 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
1 One Arm DB Thruster into
3 One Arm DBFrontSquat (right)
1 One Arm DB Thruster into
3 One Arm DBFrontSquat (left)
3 strict Chinups with 3s hold at top
}
30#, 35#, 40#, 45#, 50#

B. 13min AMRAP
{
7 OneArm DBThruster (left) 35#
7 pullup (did all of these unbroken)
7 OneArm DBThruster (left) 35#
7 burpeebarjump
}
6 rounds + 2x7thruster + 1 burpee = 183 reps

I added

C. 3xHSHold

hamstring stretches in between holds

2023-12-18 WoD

WARM
400m run
2 min Airdyne
std warmup
clean drills

MAIN

A. 5 rounds, each starting on 2min mark, not for time
{
3 PowerCleans touch-n-go, ascending weight (75, 95, 115, 135, 155)
2 Box]Jump 24"
1 HSWalk w 5 sec pause at top
}

B. 6 rounds for time
{
18 PowerClean 95# (-3 reps every round)
3 HSWalk
3 BoxJumpOver 24" (+3 reps every round
}
Time: 15:28

2023-12-17 WoD

WARM

1000m Row
light stretching
clean drills

MAIN

A. 5 rounds, not for time
{
3 strict chinup
1 HSHold 10-20s
}

B. Work to a heavy PowerClean + PushJerk
{
5x75, 4x95, 3x115, 3x135, 3x155, 2x165, 1x175(ugly)
}

C. (Superset w B). 6x3 deficit HSPU
0", 1", 2", 2.5", 3", 4", 5" (subtract ~1" for abmat)

D. 3x10 lateral shoulder raise w 5# plates

2023-12-16 WoD

WARM
2 block run
std warmup

MAIN

A. 24min amrap. Partner workout, trading off rounds
{
10 wallball 20#
10 Deadlift 185#
5 pushup
* minutes 8,16,24 - 2 block run
}
8 rounds each +10wallball+2deadlift

B. 7 min emom (2 rounds)
{
1. Max effort Row (20 cal, 15 cal)
2. Rest
3. max effort burpees (15,15)
4. Rest
}

2023-12-12 WoD

WARM

400m run
std warmup
Cross over practice (got 2 in a row a couple times)
DU warmup

MAIN

A. 5 rounds, not for time
{
5 banded ring dips
20 DU
10 DB Row (prone on bench, 2x20#)
}

B. For time,  13min cap
{
65 DU
30 pullups
65 DU
30 pullups
65 DU
30 pullups
}
time: 13:01

2023-12-11 WoD

WARM

400m run
std warmup
several of each of movements below

MAIN

A. "Fight Gone Bad" - 3 rounds for reps:
{
1 min Wallball 20#
1 min SDHP 75#
1 min box jump 24"
1 min PushPress 75#
1 min row
1 min rest
}
Round 1: 20, 15, 15, 20, 14 = 84
Round 2: 18, 15, 12, 22, 12 = 79
Round 3: 18, 16, 10, 20, 12 = 76
Total: 239: (not my best, but a few reps better than last time I did it)

B. 3 rounds, not for time:
{
20s HollowHold, 40s rest
30s bicycle kick, 30s rest
40s flutter kicks, 20s rest
}

2023-12-10 WoD

WARM
1000m row
stretching
clean drills

MAIN

A. Work to a heavy SquatClean & PushJerk
5x75, 4x95, 3x115, 3x135, 3x155, 2x165, 1x170 (failed Jerk)

B. (superset w A) Strict HSPU
5,4,3,3,3,3,3

C. 3xHSHold

2023-12-09 WoD

WARM
400m run
std warmup
clean/wallball/box jump warmup

MAIN

A. Partner wod. trade off reps whatever way you want. Score is total reps
{
3 min AMRAP wallball 20#
1 min rest
3 min AMRAP PowerClean 95#
1 min rest
3 min AMRAP burpee box jump 24"
1 min rest

then repeat above, w 2 min amrap of each, 1 min rest
then repeat above, w 1 min amrap of each, 1 min rest
}
reps: 3 min: 80 WB, 66 PC, 37 BB = total: 183
reps: 2 min: 56 WB, 50 PC, 32 BB = total: 138
reps: 1 min: 30 WB, 29 PC, 27 BB = total: 86
total reps: 407 reps

I added

B. 3x HSHold 10s-20s

2023-12-08 WoD

WARM
400m run
2 rounds
{
1 min row
8 lunges
10 KBS 35#
10 banded OHPress
10 banded good mornings
}

MAIN

A. 4 rounds, not for time
{
10 banded KBS 44#
5 KB Goblet Squat 2x35#
5 strict chinups
}

B. 4 rounds for time
{
1 block run
15 SA KBS 35# (left)
9 SA front rack KB FrontSquat (left) 35#
7 pullup
15 SA KBS 35# (right)
9 SA front rack KB FrontSquat (right) 35#
7 pullup
}
time: 18:35

2023-12-07 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 30min work for quality
{
16 gorilla row 2x35# (8/side)
12 DB bench press (rounds: 1,2: 25's; 3,4,5: 30's)
500m row
100ft sled push (rounds: 1:45#, 2:25#, 3,4,5: no added weight)
}
5 rounds, though last sled push was 50'

2023-12-06 WoD

WARM
400m run
2 rounds
{
30 DU
3 inchworm + 3 pushups
10 box stepup
10 scap pullup
5 barbell OHPress 45#
} 
2 rounds
{
8 KBS 53#
8 wallball 20#
8 K2E
}

MAIN

A. "Filthy Fifty"
{
50 box Jump 24"
50 jumping pullups
50 50 KBS 53#
50 walking lunges
50 K2E
50 PushPress 45#
50 GHD back extension
50 wallball 20#
50 Burpees
50 DU
}
time: 28:44 Rx

2923-12-05 WoD

WARM
400m run
std warmup
clean drills
PowerClean warmup: 3x45, 3x95, 3x115

MAIN

A. For time
{
25 PowerClean 115# (Rx was 135#)
20 burpees
20 box Step-up 24"

15 PowerClean 135# (Rx was 185#)
20 burpees
20 box Step-up 24"

25 PowerClean 155# (Rx was 225#)
20 burpees
20 box Step-up 24"
}

Time: 15:21

2023-12-04 WoD

WARM
400m run
2 rounds
{
1 min row
30s bar hang
10 pull aparts
10 banded OH Press
10 air squats
}

MAIN

A. 5 rounds, not for time
{
1 PowerClean
1 Thruster
3 Front Squat
6 hanging single leg raise
5 kneeling banded lat pulldown
}
75, 95, 115, 135, 155#

B. 15min AMRAP. 3,6,9,12,15... of
{
Thruster 95#
T2B
* At 0,5,10 min, choose one of:
{
0.4 mile AirDyne
1 block run
15 cal row
}
}
Finished set of 15's, got 8 thrusters in the set of 18

2023-12-03 WoD

 A. Run 4.02 km; 22:58; 5:43 pace

2023-12-02 WoD

WARM
400m run
500m row
std warmup

MAIN:
A. For time. Partner WoD. You go I go. We did the Rx+ route, that was increasing weight and decreasing reps. numbers shown below are for each person
{
2 SquatClean 95
3 Burpee

2 SquatClean 95
6 Burpee

6 SquatClean 115
9 Burpee

4 SquatClean 135
12 Burpee

2 SquatClean 155

cash out: 1000m row (500 each)
}
Time: Forgot to write it down - I think 15 min-ish

B. I added 1 SquatClean 185# just to see if I could do my partner's working weight

2023-12-01 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
4 back squat, 42x1 tempo (95 warmup set, then 115, 135, 155, 185)
5 barbell row 95#
5 ring dip (assisted w band)
}

B. 4 rounds for time
{
15 back squat 115#
15 pushups
2x10 hand-over ring row
}
time: 8:23

I added

C: 3xHSHold for balance practice