2024-12-31 WoD

If calculations are right, this is workout 4000(!).

WARM
std warmup
clean drills
chinup & HSPU practice

A. 5 rounds, each on the 2 min mark
{
2 HangPowerClean
1 PushJerk
3 strict C2BChinup
}
95, 115, 135, 135, 155

B. 18 min AMRAP
{
3 StrictHSPU 
2 HangPowerClean 135#
3 Strict Chinup
}
15 rounds + 2 HSPU

2024-12-30 WoD

WARM
400m run
2 rounds
{
1 min row
6 box stepups
banded walks
30s bar hang
banded lat pulldowns
}

MAIN

A. 4 rounds, not for time
{
10 Goblet box stepup 24" 35#
10 seated leg raise
}

B. 3 rounds, each 5 min, no rest b/t
{
0.7mile airdyne (~2min)
18 goblet walking lunge 35#
ME T2B
}
sets 1,2,3: 30, 25, 25 = 80 total

2024-12-29 WoD

WARM
500m row
clean drills

MAIN

A. work to a moderate CJ (PowerClean, PushJerk)
5x75, 3x95, 3x115, 3x135, 2x155, 1x165 (clean only, failed jerk)

B. (superset w A) 1 Strict HSPU (6  rounds)

C. (superset w A) pullup practice (6 rounds)
2x3 strict pullup
2x3 strict C2B pullup
2x3 perfect pullup (slight kip to get belly to bar)

2024-12-28 WoD

WARM
2 min row
std warmup
clean drills

MAIN

A. 10 min AMRAP
{
ME wallball 20#
* every break: 
{
30 DU
10 pushup
}
}
80 reps in 7 sets. 6 breaks

5 min rest

B. 22min AMRAP. Was partner wod but I did it solo
{
3 BurpeeBarJump
3 PowerClean 115# (Rx was 95#)
3 FrontSquat 115# (Rx was 95#)
* at 0, 16min: 10cal Airdyne
* at 8 min: 2 block run
}
6-4-5 rounds. 15 rounds total

2024-12-27 WoD

WARM
3 rounds
{
1 min row
10 WYT's w crossover bands
10 banded good mornings
10 KBS 35#
4 spidermans
2 inchworms
}

MAIN

A. 4 rounds, not for time
{
1 Snatch Deadlift
1 Snatch HighPull
2 PowerSnatch

30s SU/DU
1 min row
}
65, 75, 85, 95 (added 1 PowerSnatch at 105#)

B. 20min AMRAP
{
300m row or .4mile airdyne (alternating - did 3 of each)
2 PowerSnatch 95#
7 PowerClean 95#
30 DU
}
5 rounds + 1 airdyne .4mile

2024-12-26 WoD

 //open gym today, but chose to do a 12-days-of-xmas variation

WARM
std warmup
500m row
few of each movement below

MAIN

A. "12 Days" variation
{
1 Strict HSPU
2 Thruster 95#
3 PushPress 95#
4 PowerClean 95#
5 burpee bar jump
6 KBS 53#
7 pullup
8 T2B
9 BoxJump 24"
10 Pushup
11 Deadlift 95#
12 OHLunge 45# plate
}
time: 33:55

2024-12-24 WoD

 //gym closed today, so got a short run in.

A. Run 4.01km; 20:30; 5:06 pace

(short due to knees acting up, but decent pace.

2024-12-23 WoD

WARM
400m run
2x
{
1 min row
10 90-90's
10 ATY's w bands
4 spiderman
}

MAIN

A. 4 rounds, increasing weight
{
1 OHPress
1 FrontSquat
1 thruster
1 kip swing
1 pullup
1 C2B pullup
}
45, 75, 86, 95#

B. For time. 1,2,3...10 of
{
Thruster 95#
C2B pullups (after the round of 4, went to regular pullup)
bar facing burpees
}
time: 18:51

2024-12-22 WoD

 A. Row 1000m
4:30

B. Work to a moderate heavy CJ (PowerClean, PushJerk)
5x75, 4x95, 3x115, 3x135, 2x155, 2x165 (failed first rep, cleaned second rep but failed jerk)

C. (Superset w B). HS work
1 Strict HSPU
1 HSHold ~10s

D. (Superset w B). Pullup work. 6 rounds
3 strict pullup
3 strict C2B pullup
3 strict C2B ring pullup
1 MU
2 MU (consecutive)
1 MU
 

2024-12-21

WARM

3 rounds (~10min)
{
250m row
10 box stepup
5 wallball
2 inchworm
5 hang power clean 45#
}

MAIN

A. Partner workout. Partner A does movements below, partner B does same movements in different order. Each finishes all reps of movement before trading off. 3 rounds for time. ~2min between rounds
{
20 wallball 20#
20 box stepup 24"
20 HangPowerClean 75#
250m row
}
times: 6:07, 6:13, 6:07

2024-12-20 WoD

WARM

400m run
2 rounds
{
1 min row
10 banded good mornings
10 banded OHPress
2 inchworm
20s SU
}

MAIN

A. pre-game - 5 rounds, each on 3min mark
{
30s DU
5 deadlifts, ascending weight
1 strict HSPU
}
95, 115, 135, 165, 185

B. For time, 15 min cap
{
90 DU
21 Deadlift 185#
15 HSPU (Rx was 21 hs walk, Rx+ was HSPU)
60 DU
15 Deadlift 185#
10 HSPU
30 DU
9 Deadlift 185#
5 HSPU
}
time: 12:45

2024-12-19 WoD

WARM

std warmup
2min airdyne

MAIN

A. four rounds, one every 6 min, rest remainder of time
{
2 block run
7 DB SplitJerk (left)
7 T2B
7 DB SplitJerk (right)
7 T2B
}
weights: 35, 40, 45, 50#. Rx was 50# all rounds

B. several minutes foam rolling

2024-12-18 Travel Workout

 //quick one due to time

A. 100 reps of each, segment ad-hoc
{
Pushup
AirSquat
}

2024-12-16 WoD

WARM
25 jumping jacks
10 pushpress 45#
5 box jumps
5 wallball
10 KBS 53#
10 SDHP 45#
5 K2E
5 jumping pullups
30s jump rope

MAIN

A. "Filthy Fifty". For time, 35 min cap
{
50 box jump 24"
50 Jumping pullups
50 American KBS 53#
50 Walking Lunges
50 Knee2Elbow
50 PushPress 75#
50 SDHP 75#
50 wallball 20#
50 DU * was supposed to be last movement but swapped as I was running out of time)
50 burpees (got 25 done before time cap) 
}
Hit timecap at 475 reps

2024-12-15 WoD

A. Row 1000m

B. PowerClean + PushJerk
5x75, 3x95, 3x115, 2x135

C. (Superset w A) HSPU
4x1 strict

D. (Superset w A) Pullup progression
3 strict, 3 strict C2B, 3 strict perfect pullup, 2 RingMU

E. 10 rounds, not for time (but moderate pace - ~18min)
{
3 PowerClean + PushJerk 135#
2 strict HSPU
1 RingMU (kipping)
}

2024-12-13 Travel Workout

 A. Run 4.75km; 26:45; 5:39 pace

2024-12-12 Travel Workout

A. Run 5 min (~1km)

B. BackSquat
10x75, 8x120, 6x165, 4x210, 2x255

C. Lat Pulldown
8x 90, 100, 110

D. DBSnatch,
3x5/side 40, 45, 50#

E. Preacher Curl
8x 40#, 55#, 70#

2024-12-11 Travel Workout

 A. 14, 13, 12...., 3, 2, 1 of
{
AirSquat
Pushup
Situp
}

2024-12-10 Travel Workout

//short run while in tokyo. Shorter than usual, but good place considering hills and traffic

 A. Run 3.66 km. 19:49, 5:25 pace.

2024-12-09 Travel Workout

//Quick jet-lagged hotel workout while in Tokyo

WARM

Stretching
1km run

MAIN

A. BackSquat (on smith machine)
5x45, 5x95, 5x135, 4x185, 3x225

B. Preacher Curls
8x40, 8x50, 8x60

C. Seated DBOHPress
8x2x25, 8x2x35, 8x2x45

D. DBRow
3x8/side, 35, 45, 55#

E. Lat pulldown
3x8 95, 115, 135#

F. 3xHSHold (1 of those on parallettes)

2024-12-08 WoD

 //gym was closed, went and did a session at BCF

WARM
1 mile Airdyne
std warmup

MAIN

A. 9x3 banded Backrack Squat
9x3x115# w red bands

B. 7x3 banded floor benchpress 
2x2x95, 4x2x75, 1x2x85

C. 7x2 banded Snatchgrip Deadlift
7x2x115#

2024-12-07 WoD

 //run while travelling - measured distance but pace was slow running with friends.

A. Run 10km

2024-12-06 WoD

  //run while travelling - measured distance but pace was slow running with friends.

A. Run 6km

2024-12-05 WoD

WARM

400m run
2 rounds
{
1 min row
6 DBSnatch 25#
2 inchworm
30s hang
5 pushup
}

MAIN

A. 4 rounds, not for time
{
12 DBBench 2x30#
10 skull crushers 1x30#
6 seated leg raise
7 kip swing to T2B
}

B. 20 min EMOM:
{
min 1: 30s ME DBSnatch 35# (Rx was 40#)
min 2: 30s ME T2B (Rx+. Rx was Knee-ups)
min 3: 30s ME Row for cals
min 4: Rest
}
R1: 10/12/8 = 30 reps
R2: 12/14/9 = 35 reps
R3: 12/13/8 = 33 reps
R4: 12/14/9 = 35 reps
R5: 13/14/10 = 37 reps
total: 170 reps

2024-12-04 WoD

WARM

400m run
2 rounds
{
10 banded good mornings
1 min Airdyne
10 banded OHPress
}

MAIN

A. 24 min EMOM4 (1 round every 4 min)
{
Down-n-back sled push, ascending (sled plus 45,60, 65, 80, 85, 100)
1 min ME strict HSPU. (I did, with abmat, 7,7,6,6,5,5)
30s slow march with front rack KB 2x35#
rest remainder of 4min
}

B. 200 DU for time, 4min cap
DNF. Got 165 reps

2024-12-03 WoD

WARM

400m run
2 rounds
{
1 min row
10 DB deep lunge (2x20#)
5 Goblet Squat 20#
10 kip swings
}

MAIN

A. BackSquat 5x5 at moderate-heavy
warm: 5x45, 5x95, 5x135
main: 1x5x165, 4x5x185

B. For time. 20 min cap
{
1000m row (sub for 5 block run)
50 BackSquat 135# (Rx was 95. I did in 2 sets - 27, 23 reps. 2 CJ's in there)
50 pullup
}
time: 17:50

2024-12-02 WoD

WARM

400m run
std warmup
clean drills

MAIN

A. 10 min EMOM
{
even: Ascending Power Cleans: 5x75, 5x95, 4x115, 3x135, 3x155
odd: Tempo RingDip 3s down, 1 sec up. 3/round
}

B. For time, 20 min cap
{
750m row
30 PowerClean 95#
20 RingDip (Rx+Option)
500m row
20 PowerClean 115#
15 RingDip (Rx+Option)
250m row
10 PowerClean 135#
10 RingDip (Rx+Option)
}
time: 18:50

2024-12-01 WoD

WARM
std warmup
500m row
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk
{
5x75, 4x95, 3x115, 3x135, 3x155, 2x165 (failed jerk on 1st attempt)
}

B. (Superset w A) 
6x2 HSPU (strict)
also did a couple HSHolds

C. (Superset w A) pullup/mu work - 6 rounds:
5 strict pullup
4 strict C2B pullup
3 strict "perfect pullup"
3 strict "perfect pullup" on rings
1 RingMU
1 RingMU

2024-11-30 WoD

Gym closed. Did a row at home.

WARM
200m row

MAIN

A. Row 15 min. 3.2km distance (moderate pace)

2024-11-29 WoD

 //Gym closed today, so light day.

A. ~2mile hike

B. 1000m row

2024-11-28 Thanksgiving WoD

WARM

400m run
2 rounds
{
500m row
2 inch worms
4 shoulder taps
6 box stepups 20"
8 KBS 35#
10 goblet squat 35#
12 ring rows
}

warmup of movements below
SquatCleanThruster 45, 95, 135
5 pullup
2 RingMU

MAIN

A. 12 days of VC. rep scheme like the song 1, 2,1, 3,2,1, 4,3,2,1...
{
1 SquatCleanThruster 135#
1 RingMU (Rx was 2 pullup, Rx+ 2 RingMU)
3 BoxJump 24"
4 DBFrontRackLunge 2x35 (Rx was BBLunge 135#)
5 DBPushPress 2x35 (Rx was 2x50)
6 Deadlift 135#
7 T2B
8 Pullup
9 KBS 44# (Rx was 53#)
10 Burpee
11 wallball 20#
12 cal row
}
time: 37:57
Normally it's 364 reps, but was 11 less () because I did 1 MU. So, 353 reps

2024-11-27 WoD

WARM

400m run
2 rounds
{
200m run
10 benchpress 45#
10 banded pullaparts
10 banded good mornings
}

MAIN

A. Row 2k
7:57 (little slower than intended)

B. Benchpress max rounds of 2 reps at 80%, in 10min
warm: 5x75, 5x95
main: 24x2 @ 115

2024-11-26 WoD

WARM

2 rounds
{
4 spidermans
10 ring row
10 OHPress 45#
10 box jumps 24"
}

MAIN

A. Work to a heavy OHPress:
5x65, 4x75, 3x80, 2x85, 1x90, 1x95,1x100(fail)

B. (Superset w A) 6x3 ring pullup (strict)

C. 15min AMRAP
{
30 wallball 20#
30 ab mat situps
10 burpee box jump 24"
}
3 rounds + 60 reps

2024-11-25 WoD

WARM

400m run
2x
{
200m row
2 inchworms
30s jump rope (SU)
banded IYTs
}

MAIN

A. 10 min emom
{
even: 2-3 PowerSnatch (3x3x75, 2x2x95#)
odd: 30s DU's
}

B. 3 rounds, each for time, ~2 min rest b/t
{
500m row
12 PowerClean 95# (Rx was PowerSnatch 75#)
50 DU
}
times: 3:35, 3:48, 3:57

2024-11-24 WoD

WARM
1600m row
Clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk
5x45, 5x75, 5x95, 4x115, 3x135, 3x155, 2x165, 1x170 (landed the clean, failed the jerk)

B. (Superset w A). Pullup work. 7 sets
2x3strict pullup, 2x3 strict C2B pullup, 2x3 strict C2B RingPullup, 1xRingMU

C. (Superset w A) 6 sets
{
1 strict HSPU
1 10-20s HSHold
}

D. 1000m row (total for the day: 2400. Rowvember total: 47,400 + 2,600 = 50,000. Done!)

2024-11-23 WoD

WARM

1000m row
2 rounds
{
400m row
10 ring rows
10 KBS 35#
10 goblet squat 35#
4 spidermans
2 inchworm
}

MAIN

A. Partner Wod. 20min AMRAP. You-go-I-go alternating rounds
{
250m row
15 KBS 53#
7 RingDip (Rx+ option. Regular was 10 pushup)
}
6 full rounds (5.5 for partner)

I added:

B. 1200m row (today total = 4500, plus 42,900 = 47,400)

2024-11-22 WoD

WARM
400m run
2 rounds
{
400m row
10 KBS 35#
5 goblet squat 35#
10 walking lunge
10 ring row
2 spidermans
}

MAIN

A. Work to a 1RM FrontSquat
8x45, 5x95, 4x135, 3x165, 2x185, 
1x205, 1x225 (just under my PR of 227 from many years back)

B. For time, 15 min cap
{
100 DU
21 Thruster 75#
21 Pullup
15 Thruster 95#
15 pullup
9 Thruster 115#
9 pullup
}
time: 13:10

I added:

C. 1500m row (total for today: 2300. Rowvember total = 2,300 + 40,600 = 42,900)

2024-11-21 Travel Workout

 A. Run ~4k. ~20min

2024-11-20 WoD

WARM
500m row
std warmup

MAIN

A. 4 rounds, not for time
{
16 Alternating DB Lunge (2x 20, 25, 30, 35)
16 Seated One Arm DB OHPress (20, 25, 30, 35) (8/arm)
}

B. For time
{
1000m row
50 DB Walking GobletLunge 35# (Rx was 50)
40 T2B (Rx+. Rx was knee ups)
30 BoxJumpOver 24"
20 OneArmDBPushPress 35#
10 Pullups
}
13:01

I added

C. 1100m row (Total for today: 2500. Rowvember total - 2,600 + 38,000 = 40,600

2024-11-19 Travel Workout

 A. 14,13,12....3,2,1 of
{
Pushup
Situp
AirSquat
}

2024-11-17 WoD

WARM

2000m row
clean drills
couple handstand holds

MAIN

A. work to a heavy PowerClean + PushJerk
5x75, 4x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w A) 6 sets strict HSPU (separate sets shown below)
3 strict, 3 strict, 3 strict 2" deficit, 3 strict 2" deficit, 2 strict 3" deficit, 1 strict, 3" deficit

C. (Superset w A) 6 sets pullups (separate sets shown below)
3, 3, 3 normal
3, 3, 2 strict C2B "perfect pullup"

D. 2500m row (total for day: 4500. Rowvember total = 33,500+4,500 = 38,000)

2024-11-16 WoD

WARM
400m run
std warmup
Squat clean warm up: 5x45, 5x95, 2x135
MAIN

A. 25 min amrap (was a partner wod, I cut reps in half and did solo)
{
2 SquatClean 135# (Rx was 95)
5 BurpeeBarJump
4 Deadlift 135#
5 T2B
25 DU
}
10 rounds

I added:

B. 2K Row (9min-ish. Rowvember total = 31,500+2,000 = 33,500)

2024-11-15 WoD

WARM

3 rounds
{
250m row
inchworms
10 walking lunge
10 ring rows
}

MAIN

A. 10 min emom
2-3 Hang Power Snatch, increasing weight
2x3x65, 2x3x75, 2x3x95, 2x2x95, 2x2x105

B. 4 rounds for time
{
20 Alternating DB Snatch 35# (Rx was 50#)
10 burpee bar jump
1 Ring MU + 3 strict pullup (Rx was 5 strict pullup)
}

I added

C. 1250m row (total for today = 2k, rowvember at 29500+2000 = 31,500)

2024-11-14 WoD

WARM
std warmup
500m row

MAIN

A. 4 rounds, not for time
{
10 incline DB Benchpress 2x25#
8 Benchpress 95#
3 box jump 24"
8 BBGluteBridge (on medball) 95#
}

B. 10 min AMRAP. 2,4,6,8.... of
{
Pushups
BoxJump 24"
}
Got the round of 18 done, plus 12 box jumps (110 pushups + 122 box jumps)

I added:

C. 2k row (Rowvember total = 2,500  + 27k = 29,500)

2024-11-13 WoD

WARM
400m run
500m row
std warmup
Front squat 5x45, 5x95, 4x135

MAIN

A. 10 min AMRAP
{
2 front squat 165# (~70% of ORM)
30s rest
}
10 rounds

B. 3 rounds, each in 90s, with 90s rest
{
10 shuttle runs
ME wallball in remaining time
}
score (WB's): 15,16,15

I added

C. Row 1500m (Rowvember total 25k + 2,000 = 27k)

2024-11-12 WoD

WARM
400m run
2 rounds
{
250m row
20 SU
30s hollow hold
10 ring rows
}

MAIN

A. 3 rounds, not for time
{
20 DU
5 v-ups
3 chinups
}

B. for time
{
200 DU
25 Chin-up
50 V-ups
25 Chin-up
l000m row
}
time: 13 min (forgot to write it down)

I added:

C. 1000m row (total for day = 2500; Rowvember total: 22,500 + 2,500 = 25,000. Halfway!)

2024-11-11 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. increasing weight, do 'mini sets' of DT, as follows:
8 deadlift, 6 PowerClean, 4 PushJerk @ 95#
6,4,3 @ 115
4,3,1 @ 135 <-- decided this was too heavy

B. "DT". 5 rounds for time
{
12 Deadlift 115# (Rx is 155)
9 PowerClean 115# (Rx is 155)
6 PushJerk 115# (Rx is 155)
}
Time: 10:34

I added:

C. 2k Row. (Rowvember 20,500 + 2,000 = 22,500)

2024-11-10 WoD

A. Row 1000m

B. Work to a heavy PowerClean + PushJerk CJ
5x75, 4x95, 3x115, 2x155, 1x165 (failed jerk)

C. (Superset w B)
4x3 perfect pullup
(fifth set) 2 RingMU

D. Row 2500m 

(Rowvember total = 17,000 + 3,500 = 20,500)

2024-11-09 WoD

WARM
300m run
500m row
std warmup
2x10 DBBoxStepups 2x20#
clean drills

MAIN

A. for time, 28 min cap. (Was a partner wod, but I cut the reps in half and did it solo).
25-20-15-10-5 of
{
PowerClean 115# (Rx+, Rx was 95#)
Row Cals
T2B (Rx+, Rx was abmat situps)
Box Jumps 24"
}
time: 27:30
Total row for the 75 cals was 1400ms

I added:

B. 700m row
(total for the day = 2600m. Rowvember total = 14,400+2600 = 17,000)

2024-11-08 WoD

WARM
400m run
3x
{
250m row
5 scap pulls
2 spidermans
8 cossack goblet squat
30s hollow hold
}

MAIN

A. 4 Rounds not for time
{
30s DU (around 20)
10 DB OH BackLunge 25# (2 rounds)/35# (2 rounds)
3x (5 kip swing + 1 pullup hold 3s at top, 3s negative)
}

B. For time, 15 min cap
{
750m row buy-in
15 Pullup
30 DU
15 One Arm (left)  DB Thruster 35# (Rx was 50#)
30 DU
15 Pullup
30 DU
15 One Arm (right) DB Thruster 35# (Rx was 50#)
30 DU
}
9:24

I Added: 

C. Row 2600m (10+ minutes) (Rowvember total = 10300 + 4100 = 14,400) 

2024-11-07 WoD

WARM
400m run
2x
{
250m row
10 benchpress 45#
10 banded pullaparts
2 spidermans
}

MAIN

A. Work to a moderate 6-8 rep benchpress
8x95, 6x115, 5x135

B. 25 min AMRAP
{
1 block farmer carry 2x30# DB (First round I did 2x40)
10 box jump 24"
1 min max effort benchpress at ~65% - 10 reps at 115# each round
}
5 rounds even

I added:

C. 2k row - 9:15 (Rowvember total = 7800 + 2500 = 10,300)

2024-11-06 WoD

WARM
Std warmup
300m row (Rowvember total: 7800)

MAIN

A. For time, complete in any order, though Run has to be done in one shot. 
{
1 Mile run (6:05)
20 sledpush 25' (sled+45#, Rx was sled+70#)
100 situps
}
Did the run, then 70 situps, then 13 sled pushes, then 30 situps, then 7 sled pushes.
time: 19:13

I added:

B. 2 HSHold

2024-11-05 WoD

WARM
400m run

2 rounds
{
1 min row (250m)
10 DBLunge
10 DB GobletCossackSquat
30s hang
}

MAIN

A. Front Squat: work up to 2x5x70%, 2x3x80%, 2x1x90%. (I went a little lighter as my back was a bit tweaky from yesterday's workout)
{
5x95, 5x135, 3x165, 3x165, 1x185, 1x185
}

B. 21-15-9 of
{
Front Squat 95# (Rx was 115#)
Bar-Facing Burpee
}
time: 9:13

I added:

C. 2k row (Rowvember total: 7500m)
~9min 

2024-11-04 WoD

WARM
2 rounds:
{
250m row
10 ring row
IYT's on bands
inchworms
}

MAIN

A. 4 rounds, not for time, emom style
{
min 1: 8 banded KBS 35#
min 2: 2 HSPU negatives
min 3: 2 ring kip swing + 2 ring MU transitions (feet on floor)
}

B. "Nate" (scaled): 20 min amrap of
{
1 RingMU (Rx is 2. I did 2 on first round)
1 HSPU+2 negatives (Rx is 4, I did 4, then 2+2, then 1+2 for rest of the rounds)
8 KBS 53# (Rx was 70#)
}
10 rounds even

C. 2000m row (~9min)

Rowvember total: 5000m

2024-11-03 WoD

WARM

Row 1000m (rowvember total = 2500m)
clean drills

MAIN

A. PowerClean + PushJerk up to working weight
3x95, 3x115, 3x135

B. warmup for C.
HSPU 2x2
2 RingMU

C. 10 rounds for time
{
3 PowerClean + PushJerk
2 strict HSPU
1 RingMU (kipping)
}
16:55

2024-11-02 WoD

//Gym started a "rowvember" challenge to get 50km in before end of month. Not sure I'll do it, but put in a bit today

WARM
500m row

2x
{
250m row
10 ring row
10 box stepup
spidermans
6 DB CJ
10 banded good mornings
}

MAIN

A. Partner WoD. 3 rounds for time. Fight-gone-bad format w 2 min rotation
{
Min 0-2: DB HangClean & Jerk 35# (Rx was 50)
Min 3-4: Medball BoxStepup 20# 20"
Min 5-6: Pullups
Min 7-8: Partner burpees (jumping over partner)
Min 9-10: Rest
}
Scores: 
Rnd 1: 20+20 dbcj, 20+20 box su, 18+20 pullup, 12+12 burpees  = 142 reps
Rnd 2: 20+20 dbcj, 22+22 box su, 17+20 pullup, 14+14 burpees  = 149 reps
Rnd 3: 20+20 dbcj, 22+22 box su, 18+20 pullup, 12+12 burpees  = 146 reps
total: 437 reps

B. I added: 500m row

Rowvember total: 1500m

2024-11-01 WoD

A. Run 4km (while in MTL)

2024-10-31 WoD

 //quick travel workout while in Mtl

A. 14,13,12....3,2,1 of
{
AirSquat
Pushup
Situp
}
104 reps of each

2024-10-30 WoD

 Quick run while in Mtl

A. Run 4km

2024-10-27 WoD

WARM
~3 mile hike (w Alisa)
500m row
std warmup
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk
5x75, 4x95, 3x115, 3x135, 2x155, 2x165 (clean, failed jerk both times)

B. (Superset w A) MU practice, 5 rounds, each shown below
{
3 strict pullups
3 strict C2B pullups
2 strict MU attempts (failed) + 1 kipping MU
2 MU strung together
2 MU strung together
}

C. (Superset a A) HSPU practice, 5 rounds, each shown below
{
1 HSHold
1 HSPU + 1 HSHold
2 HSPU + 1 HSHold
3 HSPU + 1 HSHold
4 HSPU + 1 HSHold
}

2024-10-26 WoD

 //supposedly some kind of Halloween workout. Sigh.

WARM
500m row
std warmup
devils press practice (2x3 @ 20#)

MAIN

A. 30 min AMRAP. Partner workout. You-go-I-go.
{
1031m Row (515m each)

then rounds of:
{
6 DevilsPress 2x25# (Rx was 2x50#)
6 AirSquat
6 BoxJumpOver 24"
}

at 15 min: 2 block medball run (trade ball at halfway point)

3 times at random points: 6 synchro burpees
}
total: 10 rounds each + 2 reps

2024-10-25 WoD

WARM

400m run
2 rounds
{
5 backsquats 45#
10 kip swings
10 cossack squats
1 min row
}

MAIN

A. 5x3 backsquat, ~90% of FS max, one round every ~3min
warm: 5x95, 5x135, 5x185
main: 3x205, 3x205, 3x205, 3x225, 3x225

B. For time, 13 min cap
{
50 thruster 75# (Rx was 95#)
every time you break:
{
10 T2B
10 cal AirDyne
}
}
Time: 9:34 (I did 15, 13, 12, 10 thrusters with 3 sets of T2B/airdyne)

2024-10-24 WoD

 //quick one while travelling
A. 14,13,12...3,2,1
{
situp
pushup
air squat
}

2024-10-21 WoD

WARM

400m run
2 rounds
{
10 box stepups (w crossover)
30s hang
2 inchworm
1 min row
}

MAIN

A. 5 rounds, one on each 3min mark
{
12 DBStepUp 2x25# (Rx was 50#)
12 Filly Press (6/side; 26#KB, 26#DB)
1 perfect wallwalk
}

B. 3 rounds, each for time
{
20 cal row (Rx was 24)
12 DBStepUp 2x25#
4 Strict HSPU (Rx was 3 wallwalk or 7 HSPU)
}
2:30-3:00 per round - didn't write times down

2024-10-20 WoD

 //Was tight on time to do my normal Sunday bike ride, so did a very short session at the gym instead

WARM
500m row
light stretching
clean drills

MAIN

A. Work to a moderate PowerClean+PushJerk CJ
{
5x95, 3x115, 3x135, 3x155
}

B. (SuperSet w A) HSHold practice
4x10-20s

C. (SuperSet w A). MU practice
{
Round 1: 5 strict pullups
Round 2: 3 strict ring pullups
Round 3: StrictMU(!!! First one in 20 months!)
Round 4: StrictMU attempt (failed)

2024-10-19 WoD

WARM
3x300m row
std warmup

MAIN

A. For time, partner workout, 30 min cap
{
1500m row buyin (2x250m row each)
4 rounds
{
2 block run
20 syncro DBSnatch 35# (Rx was 50#)
15 syncro T2B
}
1500m row cash-out (2x250m row each)
}
went 30s over time cap to finish

2024-10-18 WoD

WARM
400m run
1 min airdyne
std warmup
clean drills

MAIN

A. work to a heavy version of this complex, over 15 min
{
1 HangPowerClean (above knee)
1 HangPowerClean (below knee)
1 FrontSquat
1 PushJerk
}
75, 95, 115, 135, 145, 155, 165

B. 14 min AMRAP
{
5 HangPowerClean 135# (Rx was 115)
10 FrontSquat 95# (Rx was 115)
15 pushup
}
5 rounds + 5 HPC + 5 FS = 160 reps

2024-10-17 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, each 1 min round finish required work then rest to top of minute
{
min 1: 10cal Airdyne
min 2: 11 shuttle runs
min 3: 16 KB FrontRackLunge (alternating) 2x26#
min 4: 20 GorillaRow 2x26# kb
}

B. Work to a heavy 5-rep set of deadlifts
{
8x95, 6x135, 5x185, 5x225, 5x255, 3x285
}

2024-10-16 WoD

WARM

2 rounds
{
1 min Airdyne
2 inchworm
5 shoulder swimmers
5 OHpress 45#
30s hang
}

MAIN

A. 5 rounds, not for time
{
5 OHPress (1x65, 4x75)
10 banded lat pulldown
3 seated box jump 24"
}

B. 10 rounds for time
{
4 burpee box jump over 24" (Rx was 30#)
5 DB PushPress 2x30# (Rx was 50#)
1 C2BPullup+5pullup (Rx was 6 C2B)
}
13:24 (scaled)

2024-10-15 WoD

WARM

2x
{
1 min row
10 90/90
4 spiderman
6 DB Bench 2x25#
3 Pin FrontSquat 45# (full depth)
3 Pin BackSquat 45# (full depth)
}

MAIN

A. Pin Squats, first in lowest position, then at 50% depth, with following scheme (used 225 as my max percentage FS, even though I've not hit that for a bit)
{
3 FrontSquat to rack, 1sec rest
30 sec rest
3 BackSquat to rack, 1 sec rest
}
2x135 (full depth)
1x165, 1x195, 1x225 (1/2 depth)

B. 3 rounds, each for 2 min, 2 min rest b/t
{
15 DB Bench 2x30#
6 BackSquat 165#
Row for cals in remaining time
}
11, 13, 15 cals

2024-10-14 WoD

WARM
2 rounds
{
1 min row
2 inchworm
10 KBS 35#
30s SU/DU
10/10 toe raise/heel raise
}

MAIN

A. 4 rounds not for time
{
6 single leg glute bridge (per side)
6 goblet lunge (per side) 25#
30s cross-over practice
20 banded crunches
}

B. For time
{
100 DU
50 abmat situps
150 KBS 44# (Rx was 53#)
50 abmat situps
100 DU
}
time: 13:02

2024-10-13 WoD

 A. Bike 21.22km; 1:08:38; 18'55 km/hr pace

2024-10-12 WoD

 //partner workout, but did it solo, equal parts work/rest

WARM

500m row

2 rounds
{
5 bootstraps
10 scap pulls
200m row
10 goblet squat 26#kb
10 KB lunge 26#
10 OHPress 26#
}

MAIN

A. 26min AMRAP. equal time work/rest, but some rest was working/hold, as noted
{
20 DB Pushpress 2x30#db (Rx was 40#)
~20s OHHold 2x30#db
20 situps
~30s rest
20 DBFrontSquat 2x30#db
~30s FrontRackHold 2x30#db
20 situps
~30s rest
20 pullups
~20s BarHang
20 situps
~30s rest
20 DBLunge
~30s DBHold
20 situps
~30s rest
}
2 full rounds + 20pushpress+OHHold
+20situp
+20FrontSquat+FRHold
+20Situps
+20pullup+barhang
+20situps

2024-10-11 WoD

//short run while in LA - pace was a bit off because of checking map, traffic signals, etc

 A. Run 4.69km; 26:27; 5:38 pace

2024-10-10 WoD

 //Travel workout

A. 14,13,12.....3,2,1
{
AirSquat
Pushup
}

2024-10-08 WoD

WARM

400m run
2x
{
2 inchworm
10 banded good morning
10 banded flys
10 banded pull-aparts
5 tempo benchpress 45#
}

MAIN

A. 5 rounds benchpress, building to 85%
warm: 10x45, 8x75
main: 8x95#, 6x115#, 4x135#, 2x145#

B. (Superset w A) hang clean complex
{
1 Hang High-Pull
1 HangPowerClean
}
2x95#, 1x115, 1x135, 1x155

C. 3 rounds for time
{
1 block farmer carry 2x35#kb
11 HangPowerClean 115#
33 pushup
}
time: 

2024-10-07 WoD

WARM
400m run
2 rounds
{
4 spidermans
1min row
10 scap pullups
5 KB front squat 2x26#
30 SU/20DU
}

MAIN

A. FrontSquat 5x5 at percentages shown below
2x5x65-70%, 2x5x75-80%, 1xMEx85%
warm: 5x45, 5x95, 
main: 5x135, 5x155, 2x5x175, 1x3x185 (percentages of 215: 65, 72, 81, 86)

B. 13 min AMRAP
{
50 wallball 20#
30 DU
10 C2B pullup (Rx+ 10 RMU) - I did a mix: 2RMU+8C2B
}
2 rounds + 25 wallball 

2024-10-06 WoD

 //new shoes spared my knees a bit, so first run longer than a few blocks for... months?

A. Run 7.55km, 44:05, 5:50 pace (a bit faster than that, as I stopped to talk to a friend, but still slower than my normal pace

2024-10-05 WoD

WARM

500m row
std warmup
several of each of the movements below

MAIN

A. Partner WoD. 4 rounds for reps. Split each min as desired (we did 30s each). 
{
Min 1: Wallball 20#
Min 2: BoxJumps 24#
Min 3: HangPowerClean 95# (Rx was 75#)
Min 4: BurpeeBarJump
}
After round 2 and round 4, 4 block run with partner

Time was 23:25 (8 min for 2 rounds, 3.5 min run, 30s rest, 8 min for 2 rounds, 3:25 run)

Reps:  (WB, BJ, HPC, BoB)

Rd 1: (17+13=30) +  (16+9=25) + (15+13=28) + (13+7=20) = 103
Rd 2: (16+13=29) +  (15+9=24) + (16+15=31) + (11+6=18) = 102
Rd 1: (15+17=32) +  (9+15=24) + (13+17=30) + (8+11=19) = 105
Rd 1: (13+15=30) +  (10+13=23) + (16+15=31) + (7+7=14) = 96

total:    406 reps (mine, underlined, was 176) 

2024-10-04 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds of this complex
{
1 Pause (above knee) power clean
1 Front Squat
1 Power Clean
}
45# 75#, 95#, 115#

B. After that, singles of heavy squat cleans, increasing
2x135#, 1x155#, 2x165#(caught as a powerclean both times), 1x175#(failed) 

C. Superset w A/B
5 rounds of 5 seated leg raise, or 2 chinup

D. 5 rounds for time
{
5 SquatClean 135#
8 strict chinup
1 long block run
}
17:30

2024-10-03 WoD

WARM
200m run
1 min airdyne
std warmup

MAIN

A. Work to a 1RM benchpress
5x45, 5x75, 5x95,
4x115, 3x135,
2x155
1x165, 1x175, 1x185(fail)

B. (Superset w A) 4 rounds
{
rnds 1,2: 6 seated leg raise
rnds 3,5: 3 T2B
}

C. 12 min AMRAP
{
20 pushup
20 T2B
}
4 rounds + 6 pushup

2024-10-02 WoD

WARM
400m run
std warmup
2x1min row

MAIN

A. 40 min AMRAP
{
4 block run
4 down-n-back sled push or sled pull (did 1 of each, pull w 90#, push w 45#)
4 block run
1000m row
4 block run
1.7M Airdyne
}
Finished 1 round ~23min. Then got run+sled+run+row+1block run in remaining time

2024-10-01 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
5-7 Strict press, building: 7x65, 6x75, 5x85, 2x95(failed other reps)
6/leg bulgarian split squat 2x35# KB
4-7 strict pullups (weighted): 7xBW, 6x20#, 5x25#, 4x30#
}

B. 14 min AMRAP
{
12 pullups
10 DBThruster 2x30#
8 bar-facing burpees
}
5 rounds + 12 pullup

2024-09-30 WoD

WARM

400m run
2 rounds
{
1 min row
4 inchworm
10 cossack squats
10 single leg glute bridge
20 SU
}

MAIN

A. Work to a heavy 3 rep Sumo Deadlift
5x75, 3x95 SDHP
3x115, 3x135, 3x185, 3x225, 3x255, 3x275

B. (Superset w A) 5 rounds of 20s DU or 20s CrossOver practice (got a couple of 'em)

C. 5 rounds for time
{
12 SDHP 75#
50 DU (subbed for 35 Crossover)
}
8:45

2024-09-29 WoD

A. Bike 20.71km, 1:01:19, 20.26km/hr pace
Fastest pace in several months!

2024-09-28 WoD

WARM
400m run
3x400m row
misc warmup
1 RingMU

MAIN

A. 24 min amrap. Partner wod, you-go-I-go, trade off sets. I scaled some stuff, also Rx+ some other stuff
{
1 RingMU + 3 pullups (Rx was 5 pullup, Rx+ 3 RingMU, I did mix of both)
10 alternating DBSnatch 35# (Rx was 50#)
12 cal row (Rx was 15 cal)
}
6 rounds each, plus 1 ringMU (7 total, plus 1 in warmup!)

2024-09-27 WoD

WARM
400m run
2 rounds
{
1 min airdyne
4spidermans
10 tuck ups
10 box stepups
5 front squat 45#
}

MAIN

A. work up to set of 4-5 Front Squat at 80%
5x95, 5x115, 5x135, 4x155, 4x175

B. (I added this as a superset)
4 x 1-2 strict pullups (1st 4 sets)
1 RingMU (last 2 sets)

C. 14 min AMRAP
{
7 PowerClean 75#
7 Thruster 75#
7 BoxJumpOver 24"
*Every 2 rounds, do a 2 block run
}
6 rounds, did a 1 block run after the last round

2024-09-26 WoD

WARM
400m run
2x 1 min row
std warmup

MAIN

A. 5 rounds, not for time
{
3 benchpress, increasing weight
20' SealSliderWalk
}
5x75, 4x95, 3x115, 3x135, 3x155

B. for time (Like Annie, but with added element)
{
50 DU
50 Situps
5 Strict Ring Dip
40 DU
40 Situps
5 Strict Ring Dip
30 DU
30 Situps
5 Strict Ring Dip
20 DU
20 Situps
5 Strict Ring Dip
10 DU
10 Situps
5 Strict Ring Dip
}
9:25 (Ring dip was Rx - Rx was 25/20...5 pushups)

2024-09-25

WARM
std warmup

MAIN

A. 4 rounds, not for time
{
1 down and back sled pull (sled + 125#)
20/18/16/14 Gorilla Row (26#, 35#, 44#, 53#)
}

B. 4 rounds for time
{
30 KBS 44# (Rx was 53#)
20 burpee over KB
10 pullup
*After round 2, do a 5 block run
}
time: Forgot to write it down!

2024-09-24 WoD

WARM
400m run
2x
{
1 min row
6 spiderman stretch
6 weighted ankle stretch
monster walks w band
5 KBFrontSquat 2x35#
}

MAIN

A. Work to a 1RM FrontSquat
5x45, 5x95, 5x135;
3x165, 2x185,
1x205, 1x225(failed), 1x215(failed)

B. 3 rounds, each for time, 2min b/t
{
500m row
7 FrontSquat 135 / 5 FrontSquat 165 / 3 FrontSquat 185
}
2:45, 3:00; 3:12
Percentages were supposed to be 50-60%, then add 10% each round.
These were (based on 205 max) 65, 80, 90%

2024-09-23 WoD

WARM
400m run
2 rounds
{
1 min row
2 inchworm
20s hollow hold
20s bar hang
5 jump squats
}
Clean & Jerk drills

MAIN

A. work to a heavy weight for this complex
{
2 PowerClean
2 HangPowerClean
2 PushJerk
}
2x95, 2x115, 1x135, 1x155 (only 1 jerk), 1x165 (2 powerclean, no HPC, 1 jerk)

B. For time
{
1 block run
21 HangPowerClean + PushJerk 95#
21 T2B
2 block run
15 HangPowerClean + PushJerk 95#
15 T2B
3 block run
9 HangPowerClean + PushJerk 95#
9 T2B
}
time: 13:45 Rx

2024-09-22 WoD

 A. Bike 20.87km; 1:03:07; 19.84 km/hr pace

2024-09-21 WoD

WARM
1 mile run (early AM)
500m row
std warmup
deadlift drills

MAIN

A. work to a heavy 3-rep deadlift
5x95, 5x135, 5x185, 4x205, 3x235, 3x255, 3x275

B. Partner wod, you-go-I-go, 23 min AMRAP. 
{
Buy-in: 40cal airdyne (20cal each)
then rounds of:
10 wallball 20#
5 Deadlift 185# (Rx+)
5 burpeebarjump
*
}
* 2 block run at min 7,14,21
Score: 6 rounds (partner did 5, but I finished my portion of 6th)

2024-09-20 WoD

WARM
400m run
2 rounds
{
1 min airdyne
2 spidermans/side
10 banded OHPress
10 ring rows
2 pullups
}

MAIN

A. 4 rounds, not for time
{
3 pushpress (95, 115, 135, 145)
6/side DBRow (35, 40,45, 50)
5/side KBFrontSquat (35, 44, 53, 53)
}

B. For time. 16 min cap
{
40 FrontRackLunge 95#
4 block run
30 PushPress 95#
3 block run
20 pullups
2 block run
}
14:45

2024-09-19 WoD

WARM
400m run
2 rounds
{
10 box step-ups
10 Cx Y's
10 Cx Fly's
10 seated leg raise
20s dip support hold
}

MAIN

A. 4 rounds, not for time
{
3 seated box jump
10 DB BenchPress 2x25#
2 ring dip
10 banded lat pulldown with hollow-hold
}

B. 15 min AMRAP
{
10 box jump over 24"
15 T2B
20 pushup
}

2024-09-16 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
7/side bulgarian split squat 26# KBS
8 ring rows
}

B. 3 rounds for time
{
2 block run
21 Goblet Squat 35# (Rx was 53#)
12 strict chinups
}
11:15

2024-09-15 WoD

 A. Bike 22.03km; 1:14:57; 17.64km/hr pace

2024-09-14 WoD

 //tweaked my back thurs, so limited to the bike for a couple days

A. Bike 11.14km, 39:51; 16.78 km/hr pace

2024-09-12 WoD

WARM
400m run
2x
{
5 bent over BB row 45#
down/back sled push (empty sled)
5 beat swing
7 seated leg raise
}

MAIN

A. 5 rounds, not for time
{
1 min wall sit
down & back sled push - heavy
8 Pendlay Row 95#
}

B. 4 rounds
{
1 block farmer carry 2x35# KB
HS Hold (1min, 1min, 30s, 30s)
1 min max reps T2B
}
T2B: 16, 19, 17, 17

2024-09-11 WoD

WARM
400m run
2 rounds
{
10 RDL 45#
10 jumping jacks
2 inchworm
5 goodmornings 45#
}

MAIN

A. 4 rounds, not for time
{
3-5 Deadlift (5x95, 5x135, 5x165, 3x185)
1 min row
}

B. 4 rounds, each for time, 2-3min rest (around 2.5min for me)
{
400m Row
5 Deadlift 185#
7 BurpeeBarJump
5 Deadlift 185#
7 BurpeeBarJump
}
times: 3:18, 3:33, 3:55, 4:02

2024-09-10 WoD

WARM
400m run
std warmup
pullup drills
1 min row
1 min airdyne

MAIN

A. 25 min AMRAP. Cindy with a twist.
{
5 Pullups
10 Pushups
15 AirSquats
every 3 rounds: 50 DU
}
score: 15 total rounds, including 5 rounds of 50 DU
700 reps!

2024-09-09 WoD

WARM
400m run
3 rounds:
{
1 min row
10 Banded W-Y negatives
10 box stepups 24"
10 banded pull-aparts
}
DB CJ drills

MAIN

A. 5 rounds, each on the 3 min mark, for quality
{
Push Jerks, per side: 5x40, 4x45, 4x50, 3x60, 3x60
Straight-leg box jumps 5x20"
16 seated leg raise (over db)
}

B. 16 min amrap
{
1 block run
8 DBHangCleanAndJerk 40# (left)
8 front rack DBLunge 40# (left, alternating)
8 DBHangCleanAndJerk 40# (right)
8 front rack DBLunge 40# (right, alternating)
}
5 rounds + 1 run (16:30)

2024-09-08 WoD

 A. Bike 21.12km; 1:06:52; 18.95km/hr

2024-09-07 WoD

 //partner wod but did it solo and cut reps in half (to do as shown below)

WARM
2 rounds
{
1 block run
banded good mornings
inchworm
20s hang
}

3 rounds
{
3 PowerCleans 75/75/95
5 HangingLegRaise
}

MAIN

A. 5 rounds for time. 25 min timecap
{
2 block run (did 1 block on the 5th round)
25 PowerClean 75# (..20,15,10,5, at 95, 115, 135, 155)
5 T2B (..10,15,20,25)
}
time: 24:25

2024-09-06 WoD

WARM
400m run
2 rounds
{
1 block run
10-10-10-10 banded goblet-hold walks
10 goblet squat
10 ring rows
}

MAIN

A. 5x3 Front Squat heavy-ish
warm: 5x45, 5x95, 4x135
main: 5x3 @ 165

B. (superset w A) 5x 8-12 prone bench DBRow
12x25's, 10x30, 9x35, 8x40, 8x40

C. 14 min amrap
{
10 front squat 95#
10 bar-facing burpees
10 strict chinups
}
5+2

2024-09-05 WoD

WARM
400m run
3 rounds
{
8/side bottoms-up KB OHPress 16#
10 face pulls
1 down/back sled push (empty sled)
10s/side side plank
}

MAIN

A. 5x8-12 OHPress 65#
60s rest between sets. Did 12-8-8-6-6

B. 5x8-12 DBInclinedBench 2x20#
60s rest between sets. Did 12-10-10-8-8

C. 10 minute AMRAP
{
down & back sled push, alternating with partner
}
I did sled w 25#, did 10 rounds

2024-09-04 WoD

WARM
400m run
std warmup

MAIN

A. 6x1 deadlift, ascending. Warm up sets as needed.
10x45, 6x95, 5x135, 4x185, 
2x225, 1x245, 1x265, 1x275, 1x295, 1x305(failed)

B. (Superset w A). 6x10-20s DU practice

C. 3 rounds for time
{
25 deadlift 225#
100 DU
}
time: 9:45

2024-09-03 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
10s Ring Static Hold
MU transition practice (1 RingMU! First one in 17mo!)
7/side one arm DBRow 45#
1 block run (every other round)
}

B. For time
{
4 block run or 650m row (did Row for last 3 rounds)
35 abmat situps
1 RingMU + 10 pullups (rounds 1,2) or 15 pullups (rounds 3,4) (latter was Rx, former between Rx/Rx+)
}
21:30

2024-09-01 WoD

Travelling. So:

A. 1hr kayaking

2024-08-31 WoD

 A. 1hr kayaking

2024-08-30 WoD

 WARM
std warmup

MAIN

A. Backsquat 5x5
warm: 5x45, 5x95, 5x135
main: 5x155, 5x165, 5x185, 5x195, 5x205

B. 4 rounds, each for time.
{
11 thruster 75#
11 pullup
2 block run (rounds 1,3), or 400m row (rounds 2,4)
}
times: 2:58, 3:00, 3:15, 3:18

2024-08-29 WoD

WARM
400m run
std warmup
Clean warmup: 3x45, 4x75, 3x95, 3x115, 3x135

MAIN

A. 28 min EMOM
{
min 1: 7 burpee bar jump
min 2: 3 PowerClean 155#
min 3: 20s Airdyne for cals
min 4: rest
}
Score is total cals:
5,6,6,6,6,7,7 = 43

2024-08-28 WoD

WARM
400m run
std warmup

MAIN

A. 16 min EMOM
{
min 1: 8 slide pushups (one hand up, one hand in pushup)
min 2: 10 ring rows
min 3: 8 Ring Y-raise
min 4: 40 SU
}

B. 16 min AMRAP
{
3 strict HSPU (rx was 2 wall walk, rx+ 4 HSPU)
10 strict chinups
50 DU
}
6 rounds even

C. Not for time, each movement for all reps
{
70 Banded bicep curls
70 Banded tricep extensions
70 Banded OHPress
}

2024-08-27 WoD

WARM
400m run
2 rnds
{
1 min row
2 inchworm
10 banded lat pulldown
10 KBS 35#
10 DB RDL 2x25#
}

MAIN

A. 15 min EMOM
{
min 1: 10 KBS 53#
min 2: 8 Gorilla row 35# kb
min 3: 20s hollow hold
}

B. For time. Divide up any way
{
90 KBS 35# (Rx was 53#)
50 T2B (that was Rx+. Rx was 70 knee-up)
50 cal row
}
time: 12:10 (broke it into 3-4 sets of each, rotating)

2024-08-26 WoD

Had to leave early, so only did part A, skipped part B (an amrap of box jumps, pushups, front squats)

WARM 
400m run
std warmup

MAIN

A. 20 min EMOM, on the 4 minute mark (5 sets)
{
A1. Benchpress, going up in weight, down in reps:
10x75, 8x95, 6x115, 4x135, 2x155

A2. DBFrontRackLunge (2xDB)
20x25#, 16x30#, 12x35#, 8x40#, 4x45#
}

2024-08-25 WoD

 A. Bike 21.46km; 1:14:30; 17.28km/hr pace

2024-08-24 WoD

WARM
std warmup
2 block run

MAIN

(was prescribed as a partner workout, but done syncro, so same amount of work if doing solo, which was what I did)

A. 25 min AMRAP
{
25 KBS 35# (Rx was 53#)
20 DB Gorilla row 2x25#
12 DB incline bench 2x25# (on medball)
2 block run
}
6 rounds + 10 reps

2024-08-23 WoD

WARM
400m run
std warmup
1 min row

MAIN

A. 5x5 front squat.
warm: 5x45, 5x95, 5x135
main: 5x5 @ 165

B. (superset w warmup for A)
3x10 seated leg raise

C. For time: 27-21-15-9 (72 reps)
{
wallball 20#
T2B
}
time: 9:59

2024-08-22 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
5 benchpress (95, 95, 95, 115, 115, 3x135)
10 BBGluteBridge (95, 95, 95, 115, 115)
}

B. 3 rounds, each for time, rest as needed, score is total time
{
20 cal Airdyne
}
1:10, 1:05, 1:08 = Total = 3:23

2024-08-21 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
6/side deficit backrack BB lunge (3" plate)
8 DB Row
}
lunge: 95, 115, 125, 135, 145
DB Row: 25, 30, 30, 35, 40

B. 8 min AMRAP. 1,2,3,4...
{
Left DB FrontRack Lunge
Right DB FrontRack Lunge
strict chinup
}
8 rounds even (so 72 lunges, and 36 chinups = 108 reps

I added

C. 3 ring dips (trying to build that strength up again)

2024-08-20 WoD

WARM
400m run
std warmup
clean and jerk drills

MAIN

A. work to a moderate/heavy CJ as will be used in B.
5x95, 4x115, 3x135

B. For time
{
15 PowerClean + PushJerk 115# (Rx was 135#)
1 mile run
10 PowerClean + PushJerk 135# (Rx was 155#)
1 mile run
5 PowerClean + PushJerk 155# (Rx was 175#)
}
time: 31:30

I Added: 

B. 3 Static Ring Hold + 1 RingDip

2024-08-19 WoD

WARM
400m run
std warmup
2 rounds
{
20s DB Snatch (10/rnd)
20s Pushup (10)
20s DU (20)
20s Row (~100m)
}

MAIN

A. 5 rounds, EMOM style. 
{
Min 1: DBSnatch 35# (Rx was 50#)
Min 2: Pushup
Min 3: DU
Min 4: Row for cals
Min 5: Rest 
}
Round 1: 20, 15, 40, 12 = 87
Round 2: 20, 15, 40, 13 = 88
Round 3: 20, 15, 45, 14 = 94
Round 4: 20, 16, 45, 15 = 96
Round 4: 21, 16, 47, 16 = 100
Total = 465 reps

2024-08-18 WoD

 A. Bike 10.5km; 33:08; 19:03 km/h pace

2024-08-17 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 8 min emom (2x through the following)
{
min 1: 1 min row
min 2: 5 PowerClean 95#
min 3: 5 FrontSquat 95#
min 4: 5 PushPress 95#
}

B. 3 rounds
{
10 PowerClean 95#
10 FrontSquat 95#
10 PushPress 95#
row/bike ~= time that above 30 reps took, for cals
}
cals: 13,13,11

I added:

C. 3x HSHold

2024-08-16 WoD

WARM
2x
{
2 block run
5 thruster 45#
4 spidermans
2 inchworm
banded squats & leg swings
}

MAIN

A. 5 rounds, not for time
{
50' sled push (sled plus 45/55/65/75/85#)
Thrusters 5x75, 5x95, 4x115, 3x135, 2x145
}

B. For time
{
30 thruster 45#
30 ring rows
20 thruster 75#
20 burpee jumping pullups
10 thruster 95#
10 pullups
}

2024-08-15 WoD

WARM
400m run
std warmup

MAIN

Running clock through A/B/C

A. 5 min AMRAP
{
500m row
15 BoxJump 24"
max T2B in remaining time
}
T2B: 20

B. 5 min AMRAP
{
2 block run
15 T2B
max BoxJump in remaining time
}
BJumps: 25

C. Repeat of A. 20 reps

D. Repeat of B. 25 reps

2024-08-14 WoD

WARM
400m run
Std warmup
KB RDLs (2x10 35#)

MAIN

A. 6 rounds, each on the 2min mark
{
5 banded sumo deadlift
}
warm: 5x75#, 5x95#
main: 5x135, 5x165, 5x185, 5x205, 4x225, 4x235

B. 3 rounds for time
{
20 Deadlift 165# (Rx was 185)
20 burpee bar jump
4 strict HSPU (Rx was 3 wall walks, Rx+ was 7 HSPU)
}
time: 11:35 

2024-08-12 Travel Workout

 A. Run 5.04km; 27:38 time; 5:29 pace

2024-08-11 Travel Workout

  A. Run 3.89km; 22:38 time; 5:49 pace

2024-08-10 Travel Workout

  A. Run 3.39km; 18:35 time; 5:29 pace

2024-08-08 Travel Workout

 //quick one as I was limited on time

A. 10,9,8...3,2,1
{
Pushup
Situp
AirSquat
}

2024-08-06 WoD

WARM
400m run
2 rounds
{
1 min row
2 inch worms
10x4 monster walks
banded glute bridge
}

MAIN

A. 3 rounds
{
1-2-3-4-5-4-3-2-1 unbroken, transitioning,
{
KBDeadlift 35#
KBS 35#
}
30s DU
}

B. For time
{
200 DU*
*every break  do 10 burpees. (did 5 breaks)
200 KBS 35# (Rx was 53#)
*do 10 burpees at 50,100, 150
}
18:08

2024-08-05 WoD

WARM
400m run
std warmup
thruster drills

MAIN

A. Work to a heavy 1-rep thruster (squat clean thruster, for me)
3x45, 2x75, 2x95, 2x115, 2x135 (didn't quite thruster to full extension on both, so failed)

B. (Superset w A) 4 rounds, not for time
{
6 bent over DBRow 2x30#
6 banded lat pulldowns
}

C. 4 rounds for time:
{
2 block run
15 pullup (Rx was C2B)
15 thruster 75# (Rx was 95#)
1 min rest (required)
}
Time: 19:37 (Rounds: 3:44, 4:14, 4:20, 4:19) 

2024-08-04 WoD

A. Bike 11km (usual pace)

B. Work to a heavy-ish PowerClean+PushJerk
3x95, 3x115, 3x135, 2x155, 1x165(clean only), 1x175(fail)

C. (superset w A) 5x1 HSHold 

2024-08-01 WoD

WARM
400m run
std warmup

MAIN

A. 10-8-6-4-2-4-6-8-10 DB Bench
20#, 25#, 30#,35#, 40# (and back down)

B. 15 min AMRAP
{
**30 cal airdyne anytime, split as needed, during the workout
3 strict chinups
7 pushup
12 airsquats
}
(did 10 cal every 3 rounds)
13 rnds+3reps

2024-07-31 WoD

WARM
std warmup
deadlift drills

MAIN

A. 5x5 deadlift, increasing in weight
warm: 5x95, 5x135,
main: 5x165, 5x185, 4x205, 4x225, 4x245

B. (superset w A) 4x5 Incline pushups
0", 20", 24", 30"

C. 25 min AMRAP
{
6 Deadlift 185# (Rx was 7 reps at 225)
4 strict HSPU (Rx was 7 incline pushups, Rx+ was 7 HSPU)
1 block KB carry 35# (Rnd 1 OH, Rnd 2 front rack, Rnd 3,4,5,6 farmer carry)
}
6 rounds even, went 30s over

2024-07-30 WoD

WARM
400m run
2 rounds
{
10 box stepup 24"
4 alt spiderman
10/10/10/10 banded monster walks
10 banded lat pulldown
10s bar hang
}

MAIN

A. Build to a heavy 3 rep back squat
5x45, 5x95, 5x115, 5x135, 5x165, 4x185, 3x205, 3x225

B. reduce to 70-80%, do several sets of 3 reps, time allowing
2x3x165 (75%)

C. For time. 30-20-10 of
{
5 block run buy-in (first round only)
DB Lunge 2x35# (Rx was 50#) in farmer carry hold
box jump 24"
Pullup
}
time: 17:40

2024-07-29 WoD

WARM
400m run
2x
{
1min row
1 inch worm
10 band pullaparts
5/side KB OHPress 26#
3 negative pullups
25ft/side bottoms-up KB walk 16#
}

Clean Drills

MAIN

A. work 5 rounds of this complex, 1 round every 90s
{
PowerClean + PushJerk
HangPowerClean + PushJerk
PushJerk
}
75, 95, 115, 135, 155* 
*(last round, got the first PC but failed the jerk, so went back to 135 and repeated the complex.

B. 5 rounds, each for time, 90s-2min rest b/t
{
16 cal row (Rx was 20)
9 HangPowerClean 95# (Rx was 11 reps at 75#)
9 BurpeeBarJump (Rx was 11 reps)
}
Times: 2:40, 2:46, 2:57, 2:58, 2:48

2024-07-28 WoD

 A. Bike 22km (about same pace as other weeks, but didn't measure as I had to make a stop along route)

B. Bike 3kim (later that morning)

2024-07-27 WoD

WARM
std warmup

MAIN

A. Work to a heavy PowerClean + PushJerk
3x75, 3x95, 3x115, 3x135, 2x155, 1x165 (failed jerk)

B. Superset w A. 5 rounds. 1-3 strict pullups (weighted)
3xbw, 3x16#, 3x24#, 3x35#, 2x35#

C. 17 min amrap
{
5 PowerClean+PushJerk 135# (rx was 95#)
5 burpee bar jump
5 strict pullups
1 long block run
}
5 rounds

2024-07-26 WoD

WARM
400m run
std warmup

MAIN

A. Front Squat (was supposed to be 5x5 but I opted to decrease reps and go up in weight)
5x45x 5x95, 5x115, 4x135, 3x155, 2x175, 1x185

B. 5 rounds (superset w A)
6 seated leg raise

C. 6 rounds for time
{
12 FrontRack Lunge 95#
12 T2B or Kneeups (I did 12 T2B, then 3 of 2nd round, rest were kneeups)
2 Block Run after rounds 2,4,6
}
14:50

I added:

D. 2 Ropeclimbs 15"

2024-07-24 WoD

WARM
400m run
4 rounds
{
100m row "rolling"
1 inch worm
2 spiderman
20s jump rope
2 burpee box "get over"
}

MAIN

A. 20 min emom
{
min 1: 35 DU
min 2: 10 burpee box get-over
min 3: row for cals: 11*, 11*, 13*, 17
min 4,5: rest
}
* rower took a while turning on

B. 4 rounds, not for time
{
30s max effort ab mat situps (~20reps)
60s foam roll (30s/side)
}

2023-07-23 WoD

WARM
400m run
std warmup
HSPU technique work

MAIN

A. 4 rounds, not for time
{
10s chin-over-bar hold
2 HSPU negatives 
5 goblet squats (26#, 25#, 44#, 53#)
}

B. 20 min AMRAP
{
3 strict C2B Chinups
4 HSPU or Box-assist HSPU (I did 2+2 first couple rounds, then 1+3 then all off box)
8 Goblet Squat 35# (Rx was 53#)
}
13 rounds + 1 rep

2024-07-22 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. 4 rounds, not for time
{
1 block run
3 PowerSnatch, increasing weight (65, 75, 85, 95)
}

(subbed hang power snatch 75# in part B for hang power cleans 95#)

B. 5 rounds for time
{
2 block run
15 HangPowerClean 95#
}
time: 14:52

2024-07-21 WoD

 A. Bike 21.28km; 1:06:09; 19.3 km/hr pace

2024-07-20 WoD

WARM
std warmup
500m row

MAIN

A. "Stonewall". Partner wod. 15 min AMRAP of
69 pushup buy-in (I did 39)
then you-go-I-go of
{
6 deadlift 95#
6 PowerClean 95#
6 thruster 95#
46 SU
}
6 full rounds each + 10 reps

B. "2015". Partner wod. 15 min AMRAP of
{
20 cal bike (10 cal each)
15 walking lunges (both)
20 airsquats (both)
15 walking lunges (both)
20 partner situps 
20 cal Airdyne (split)
}
3 full rounds

2024-07-19 WoD

WARM
400m run
2 rounds
{
30s Airdyne
10 banded good mornings
10 banded presses
10 cossack squats
10 KBS
}

MAIN

A. 4 rounds, each for total reps
{
1 min box stepups 24"
1 min KBS 35# (Rx was 53#)
1 min wallball
1 min PlankBurpees
1 min rest
}
r1: 20, 30, 20, 15  = 85 reps
r2: 20, 35, 20, 15  = 90 reps
r3: 20, 35, 15, 17  = 87 reps
r4: 20, 35, 15, 17  = 87 reps
Total = 349 reps

B. 3 rounds, not for time
{
10 barbell curl 45#
5/side RDL w KB (35, 44, 53)
20 abmat situps
}

2024-07-18 WoD

 A. Run ~3.2km; 17min

2024-07-17 WoD

 Quick hotel workout.

A. 14,13,12....3,2,1 (105 reps)
{
AirSquat
Pushup
Situp
}

2024-07-15 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
7 DB FrontSquat (2 w 2sec pause, 2 w 1sec pause, 3 w no pause)
- 2x25, 2x30, 2x35, 2x40
10 SeatedLegRaise over db
3 kip swing
4 hanging leg raise, increasing height each rep
}

B. 15 min AMRAP. 2 block run buy-in, then:
{
10 One Arm DB Thruster 30# (did all one arm, alternating each round)
10 Hanging Knee Raise
1 long block run
}
6 rounds + 2 reps

2024-07-13 WoD

WARM
std warmup

MAIN

A. For time, 25 min cap
{
5 block run
5 BBLunge 95#
5 BurpeeBarJump
1 wall walk
4 block run
10 BBLunge 95#
10 BurpeeBarJump
2 wall walk
3 block run
15 BBLunge 95#
15 BurpeeBarJump
3 wall walk
2 block run
20 BBLunge 95#
20 BurpeeBarJump
4 wall walk
<-- this is as far as I got
1 block run
25 BBLunge 95#
25 BurpeeBarJump
5 wall walk
}

2024-07-12 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
8  banded lat pulldowns
5 KBS
5 Goblet Squat
1 block run
}
26#, 35#, 44#, 53#

B. 20min AMRAP
{
2 block run
1-2-3-4-5-4-3-2-1 of
{
KBS 35#, directly into
GobletSquat 35#
}
5 C2B Pullup
5 regular pullup (Rx was C2B)
}
4 rounds + 200m row (had 30s left)

C. 3 rounds, not for time
{
8 ring body saw
2 side-plank 10s (1 per side
}

2024-07-10 WoD

WARM
400m run
std warmup

MAIN

A. 4-5 rounds, not for time
{
5x5 benchpress (65, 75, 85, 3x95, 3x105)
5x5 landmine row (w 2x15# plates added)
}

B. for time
{
4 block run
30 hanging knee raise (scaled from T2B)
25 pushup + 25 DBOHPress 2x25# (scaled from 50 pushup) 
30 hanging knee raise (scaled from T2B)
4 block run
}
11:41

2024-07-09 WoD

WARM
400m run
2 rounds
{
30s SU
5/side cossack squat w 15# plate
seated OHPlate raise 15#
bulgarian split squat - bodyweight - 3s negative
}

MAIN

A. 4 rounds, not for time
{
6 DB strict OHPress w 3s pause at top 2x30#
6/side bulgarian split squat 30#
30-40 DU
}

B. 5 rounds for time
{
15 DB thruster 2x25# (Rx was 50#)
50 DU
}
time: 9:56

2024-07-08 WoD

WARM
400m run
2 rounds
{
1 min row
10 one arm ring rows (5/side)
10s bar hang
spidermans
inchworms
}

MAIN

A. 10x1 PowerClean - work to heavy weight. Can do more than 1 rep on early sets
{
3x75, 3x85, 3x95, 2x105, 2x115, 2x125, 1x135, 1x145, 1x155, 1x165
}

B. (superset w A) 10x1 weighted strict pullup
{
3x0, 2x26, 7x1x35#
}

C. 15 min amrap
{
3 PowerClean at 80% of above (135#)
6 strict pullup
9 burpee bar jump
1 min rest
}
score: 5 rounds + 3 PowerClean

2024-07-07 WoD

 A. Bike 21.14 km; 1:05:00; 19.3km/hr

2024-07-06 WoD

WARM

2x
{
1 block run
2 inchworm
4 spiderman
10 banded good mornings
10 ring row
10s bar hang
}

MAIN

A. work to a heavy 3-5 rep deadlift
5x95, 5x135, 5x185, 4x205, 3x225

B. (superset w A). 5 rounds, not for time
{
3 box jump 24"
3 pullup
}

C. 22 min amrap. 2 block run buy-in.
{
5 deadlift 225#
20 wallball 20#
15 pullup
10 box jump 24"
1 long block run
}
3 rounds + 50 reps (everything but the last run)

2024-07-05 WoD

WARM
std warmup
barbell drills
500m row

MAIN

A1. strict press 3x5:
warm: 5x45, 5x65
main: 3x5x75

A2. barbell row 3x8: 
warm: 5x45, 5x65
main: 3x5x75

B1. PushPress 3x5
warm: 3x75
main: 3x5x95

B2. KBS 3x8
3x8 x 53#

C. 3 rounds, each for time, 1:30-2:00 b/t rounds
{
250m row
10 shoulder to overhead (push Jerk) 95# (Rx was 135)
20 KBS 35#
}
times: 1:57, 2:04, 2:13

2024-07-04 WoD

WARM
2 block run
std warmup
2 block run

MAIN

A. "Loredo": 6 rounds for time of:
{
24 Air Squats
24 pushups (I did 8 pushups + 16 DBPushPress 2x25#)
24 walking lunges
2 block run
} 
time: 27:28

2024-07-03 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 6 rounds, not for time
{
1 SquatClean + 2 FrontSquat - increase weight each round
20s Jump Rope Practice
5 seated leg raise
10 banded lat pulldowns
}
95#, 95#, 115#, 135#, 155#, 165#

B. 15 min AMRAP
{
5 SquatClean 115#
7 Hanging Knee Raise
11 DU*
}
*Add 11 each round (11,22,33,44,55,66,77)
Score: 7 rounds+2 reps

2024-07-02 WoD

WARM
400m run
1 min row x2
std warmup

MAIN

A. for time. Complete each movement in it's entirety before moving to next. Do in any order (I did in order shown below)
{
1 mile run (~7:30)
35 pullups
2000m row (9min)
35 burpee box jump 24"
}
time: 27:28 Rx

B. 2x HSHold

2024-07-01 WoD

WARM

400m run
2 rounds
{
1 min Airdyne
20 barbell goodmornings
5/side seated dumbell press 20#
inchworms
Spidermans
}

MAIN

A. 3 rounds, not for time
{
5 rep Deadlift with 3-sec lowering
7/side OneArm DB Strict Press 30#
20s HSHold
}

B. 5 rounds for time, 24min cap
{
25 Deadlift 165# (Rx was 210#). reps drop by 5 each round (25, 20, 15, 10, 5)
5/side DBPushpress 30#
2 block run
}
time: 18:00

2024-06-30 WoD

A. Bike 11km. ~30min

B. Work to a heavy PowerClean+PushJerk
5x45, 5x75, 3x95, 3x115, 3x135, 2x155 (failed second jerk)

C. (Superset w B) 5 sets
{
1 HSHold
1 slow HSPU negative
1 kipping HSPU
}

D. Work to a heavy 3 rep back squat
5x45, 5x95, 5x135, 4x185, 3x205, 3x225, 1x245

2024-06-29 WoD

WARM
500m row
3x300m row as part of remainder of warmup
std warmup

MAIN

(was a partner workout, but I did it solo with no rest as I had to leave for an event)

A. 5 rounds, aiming for 2min each round 
{
8 pullup
8 burpee box jumps
125m row
}

2024-06-28 WoD

WARM
400m run
2 rounds
{
1 min row
spidermans
inchworms
3 PowerClean 45#
3 FrontSquat 45#
20s BarHang
}

MAIN

A. 4-5 rounds, not for time
{
1 PowerClean
2 Front Squat
10 lat pulldown (later rounds I did 3 strict pullups)
}
warm: 75# 
main: 95#, 115#, 135#, 155#, 165#

B. 15 min AMRAP
{
5 FrontSquat (1SquatClean+4FS) 135# (Rx was 155)
10 pullup (first kipping pullups in a while)
1 long block run
}
5 rounds + 15

2024-06-24 WoD

WARM
400m run
clamshells
glute bridges
KBS (light)

MAIN

A. 4 rounds, not for time
{
5 Russian KBS into 5 American KBS 44#
10 glute bridges w 44# KB
30s jump rope (SU, DU, CrossOvers, DU)
}

B. For time:
{
2 rounds of:
{
40 RKBS 35#
50 DU
3 block run
}
directly into:
2 rounds of:
{
20 AKBS 35#
50 DU
2 block run
}
}
time: 17:25

2024-06-23 WoD

 A. Bike 21.15km; 1:09:36; 18.23 km/h pace

2024-06-22 WoD

WARM
200m row
2 block run
std warmup

MAIN

All 3 amraps below were partner workout, you-go-I-go.

A. 10 min AMRAP. Run 1 block at 0 and 5 min
{
20 DB lunge 2x30# (10 each)
10 goblet squat 30# (5 each)
}
reps: 6+22

2 min rest

B. 10 min AMRAP. Run 1 block at 0 and 5 min
{
20 DB pushpress 2x30# (10 each)
10 DB thruster 2x30# (5 each)
}
reps: 6 rounds even

2 min rest

C. 10 min AMRAP. Run 1 block at 0 and 5 min
{
20 burpees (10 each)
10 DB snatch 30# (5 each)
}
reps: 5+22

2024-06-21 WoD

WARM
400m run
2x
{
1 min row
10 cossack squat
spidermans
inchworm
5 shoulder swimmer
5 PowerClean 45#
5 OHPress 45#
}

MAIN

A. work to a heavy of this complex:
{
HangPowerClean
PowerClean
PushJerk
}
75, 75, 95, 95, 115, 115, 135, 135, 155, 155

B. (Superset w above, every other set)
{
3 strict hanging leg raise
3 wallball
}

C. 14 min AMRAP. 4 block run buy-in, then 4, 8, 12, 4, 8, 12... of
{
Wallball 14# (Rx was 20#)
situp (Rx was T2B)
PowerClean 95# (Rx was 75, Rx+ was 95)
}
2 full rounds (72 reps) + 4-4-4 and then 8 wallball and 8 situp = 72+72+28 = 172

2024-06-20 WoD

WARM
400m run
std warmup
several of each of the movements below

MAIN

A. 24min, 4+ rounds for quality (AMRAP, but not flat-out)
{
- 5 benchpress 65# (went light because of shoulder recovery)

- 16 gorilla row 30#, followed by 15 banded curls

- down-n-back KB OHCarry (one arm front rack, one arm OH) 2x35#

- 1 wall walk (add 1 rep per round)
}
I got 7 rounds, but went 30s over (= 28 wall walks!)

2024-06-19 WoD

WARM
400m run
2 rounds
{
1 min airdyne
10 glute bridges
10 jumping squats
10 clamshells/side
10 good mornings 45#
}

MAIN

A. 4 rounds, not for time
{
3 deadlift
5 boxjump 24"
15s airdyne sprint for cals
}
deadlift: (warm) 5x95, 5x135; (main) 3x185, 3x225, 3x265, 1x285
airdyne: 6,7,6,6

B. for time, 14 min cap, finish all of 1 movement  before moving on to next
{
50 box jump 24"
50 deadlift 155#
50 burpees
} 
time: 13:38 Rx

2024-06-18 WoD

WARM
400m run
2 rounds
{
1 min row
8 goblet lunge 35#
4 spidermans
4 inchworm
10s bar hang
5 scap pulls
}
front squat & thruster warmup

MAIN

A. Front Squat 5-5-5-3-3-1
{
warm: 5x45, 5x95
main: 3x5x135, 2x3x165, 1x1x185
}

B. For time, 15 min cap
{
3 block run
21 thruster 75# (Rx was 95#)
15 strict pullup (Rx was 21 kipping)
2 block run
15 thruster 75# (Rx was 95#)
12 strict pullup (Rx was 15 kipping)
1 block run
9 thruster 75# (Rx was 95#)
9 strict pullup (Rx was 9 kipping)
}
time: 13:28

2024-06-16 WoD

 A. Bike 22km; 1:09:42; 18.95 km/hr pace

2024-06-15 WoD

WARM
400m run
2 rounds
{
1 block run
10 banded good mornings
10 banded OHPress
inchworms
5 powerclean 45#
5 wallball
}

MAIN

A. Partner workout. 25 min AMRAP
{
1 block medball run (partner rests, then swap)
60 partner burpees  (= burpee bar jump), 30 each
1 block medball run (partner rests, then swap)
50 PowerClean 95# (25 each)
1 block medball run (partner rests, then swap)
70 DBThruster 2x25# (sub for wallball)
}
1 round + 64 reps (2nd round of burpees, 1 block each medball run)

2024-06-14 WoD

WARM

400m run
2 rounds
{
1 min airdyne
spidermans
inchworms
10 front squat 45#
10 back squat 45#
10 scap pulls
10 cossack squat
20s SU
}

MAIN

A. 4 rounds, not for time
{
Bear Complex:
{
PowerClean
FrontSquat
PushJerk
BackSquat
PushJerk
} 
20 DU
3 Strict pullups
}
75, 95, 115, 135(didn't lower to neck on last one)

B. For time, 20 min cap (I did 2x the reps presribed for the backsquat, which were 5,10,15,20)
{
10 BackSquat 135#
5 strict pullup
50 DU
20 BackSquat 115#
10 strict pullup
50 DU
30 BackSquat 95#
15 strict pullup
50 DU
40 BackSquat 75#
20 strict pullup
50 DU
}
time: 15:39

2023-06-13 WoD

WARM
std warmup

MAIN

A. 5 rounds, not for time
{
12 banded glute bridge
8/side seated one arm DBOHPress 25#
8/side bent over one arm DBRow 25#
}

B. 12 min AMRAP
{
12 DBPushPress 2x25#
12 DBLunge (farmer carry grip) 2x25#
10 Box Jump Over 24"
}
7 rounds even, went over by 15sec

2024-06-12 WoD

WARM
400m run
std warmup

MAIN

A. Tabata, alternating
{
even: 20s hollow hold
odd: 20s superman
}

B. For time
{
1 mile run
120 ab mat situps (Rx was 60 T2B)
1 mile run
}
time: 19:11 (first run 6:15)

I added

C. 3x HSHold

2024-06-11 WoD

WARM

400m run
std warmup

MAIN

A. 3 rounds, not for time
{
10 benchpress - close grip 65# (I went light due to shoulder)
10 KBS 53#
}

B. 3 rounds, not for time
{
8 benchpress - regular grip 65# (I went light due to shoulder)
10 KBS 53#
}

C. For time
{
40 DBOHPress (subbed for DBBench) 2x20#
50 KBS 35#
30 DBOHPress (subbed for DBBench) 2x20#
50 KBS 35#
20 DBOHPress (subbed for DBBench) 2x20#
50 KBS 35#
}
time: 11:11

2024-06-10 WoD

WARM

400m run
std warmup
clean drills

MAIN

A. 4x the complex below
{
Clean Deadlift to knees w 3sec pause
Power Clean
Front Squat
Squat Clean
}
45, 75, 95, 95

B. Work to a heavy SquatClean
3x115, 3x135, 2x155, 1x165

C. 5 rounds for time. 25 min cap
{
2 block run
3 strict chinup
6 SquatClean 95# (Rx was 115)
3 strict chinup
}
time: 16:18

I added:

D. 3x HSHold

2024-06-09 WoD

 A. Bike 21.5km; 1:06:27; 19.45km/hr pace

2024-06-08 WoD

WARM
std warmup
3x500m row

MAIN

A. 5 rounds for time. Partner workout. 30 min cap
{
P1: 500m row
P2: plank hold for first 250m then rest

P1: plank hold for first 250m then rest
P2: 500m row

50 DU or 100 SU each (I did 30 DU + 40 SU)

10 syncro goblet squat 53#
}
27:15

2024-06-07 WoD

WARM
400m run
2x
{
1 block run
2 inchworms
10 banded good mornings
10 banded OHPress
supermans
}

MAIN

A. 5 rounds, not for time
{
5 OHPress (65,75,75,75,75)
6/leg one-leg RDLs 2x35#
}

B. 16min amrap
{
10 PowerClean 95 (Rx was 15 SDHP)
10 PushPress 95
6 half-burpee over bar
1 block farmer carry 2x35# DB (Rx was 2x50)
}
3 rounds, but went ~17min

2024-06-05 WoD

WARM
400m run
std warmup
clean & jerk drills

MAIN

A. 8 min EMOM
{
even: 3 HangClean & Push Jerk 
odd: 30s plank hold
}
75, 95, 115, 135

B. For time. Complete all of each movement before moving onto next.
{
1 mile run
50 HangClean & PushJerk 75#
50 cal row
50 situps (Rx was T2B)
}
time 18:30

C. 2 rounds, not for time
{
1 HSHold
1 min wall sit
30s plank hold
20s/side pigeon stretch
}

2024-06-04 WoD

WARM
400m run
2x
{
10  box stepup 24"
5 air squats w 10# plate
10 OHPress 10#
5 spidermans
}

MAIN

A. 4 rounds, not for time
{
4x7 BackSquat - moderate heavy
4 HSPU (scaled, on box)
}
warm: 7x45, 95, 135
main:4x7 x 165#

B. For time
{
4 block run
21 Box Jump 24"
15 BackSquat 135# (did these unbroken)
9 HSPU (scaled, on box)
15 BackSquat 135# (did these unbroken)
21 Box Jump 24"
}
time: 9:18

2024-06-03 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. Work to a heavy-ish 5 rep Deadlift
5x95, 5x135, 5x185, 5x205, 5x225

B. 5 rounds, not for time
{
3 banded deadlift 185#
3 strict pullups
}

C. 3 rounds for time
{
33 KBS 35#
22 goblet squat 35# (sub for burpees)
11 pullups
}
9:20

2024-06-02 WoD

 A. Bike 21.67 km; 1:11:25; 18.2 km/hr

2024-06-01 WoD

WARM
500m row
2x
{
1 block run
10 banded good mornings
10 banded OH Press
2 inchworms
4 spidermans
5 Powerclean 45#
5 deadlift 45#
}

MAIN

A. 12 min 2xEMOM
{
min 0: 8 HangPowerClean 95#
min 2: 6 HangPowerClean 115#
min 4: 5 PowerClean 135#
min 6: 4 PowerClean 155#
min 8: 3 Deadlift 185#
min 10: 2 Deadlift 205#
}

B. For time, 25 min cap. (was a partner workout, but I cut reps and did solo)
{
1 block run
35 HangPowerClean 95#
1 block run
35 DBFrontSquat 2x25# (subbed for wallball)
25 PowerClean 135#
1 block run
25 DBFrontSquat 2x25# (subbed for wallball)
15 Deadlift 185#
1 block run
15 DBFrontSquat 2x25# (subbed for wallball)
}
time: 19:18

2024-05-31 WoD

WARM

400m run
2x
{
30s row
10s bar hang
10 air squat
5 front squat 45#
10 ring rows
}

MAIN

A. 5 rounds, not for time
{
3 Front Squat (moderate-heavy)
8 ring rows
}
warm: 5x95, 5x135
main: 3x5 x 165#

B. for time, 15 min cap. each movement needs to be finished all reps before moving to next
{
30 box jump over 24"
30 pullups (was burpee pullups but I scaled down)
30 Back Squat 135# (Rx was 115# FrontSquat. I also did this unbroken)
3 block run
}
time 11:01

2024-05-30 WoD

WARM
400m run
2 rounds
{
30s min row
10 banded OHPress
10 banded good mornings
5/side DB OH Press 20#
inchworms
5 landmine towel row BB-only
}

MAIN

A. 3 rounds, not for time
{
5 OHPress 75# (Warmed w 5x45, 5x65)
1 min row
10 landmine towel row w 45# plate
}

B. 4 rounds, each for time
{
250m row
7 shuttle runs
10 DB PushPress 2x30#
}
times: 1:50, 1:44, 1:40, 1:42

2024-05-29 WoD

WARM

400m run
std warmup
SU/DU practice
6x100m row

MAIN

A. 4 rounds, not for time
{
20 SU & StepSU
4/side DBSnatch 20#
1 sommersault(!)
}

B. 12 min AMRAP
{
15 left-arm DB Snatch 30# (Rx was 50#)
15 right-arm DB Snatch 30# (Rx was 50#)
Jump Rope*
}
3 rounds
* R1: 1 min StepSU, 100 SU
* R2: 150 DU
* R3: 10 crossover attempt + 100 SU

2024-05-28 WoD

WARM

400m run
2x
{
1 min airdyne
10 banded good mornings
3 jump squats
1 min inchworms
}
Clean drills

MAIN

A. 5 rounds, 90s 'emom'
{
1-3 HangPowerClean - work to heavy weight
}
warm: 3x75#
main: 3x95, 3x115, 3x135, 3x155, 2x165

B. 5 rounds for time
{
5 HangPowerClean 135# (Rx was 155)
25 ab mat situps
}
7:38

2024-05-27 - Memorial day Murph

 //Memorial day Murph

WARM
400m run
1 block run
std warmup

MAIN

A. "Murph" (scaled because I can't do pushups right now)
{
1 mile run
100 pullups (all strict singles)
100 DBOHPress 2x20# (subbed for 200 pushups)
300 air squats
1 mile run
}
time: 43:39

2024-05-26 WoD

 A. Bike 21.09km; 1:02:55; 20.12 km/hr

2024-05-25 WoD

 A. bike 21.39km; 1:09:29; 18.47km/hr (actually a 3-4 min stop in there as I ran into a friend)

2024-05-24 Travel Workout

 Quick one as schedule was tight.

A. 14,13,12....3,2,1 (105 reps)
{
Air squat
situp
}

2024-05-20 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 5 rounds, not for time
{
3 halting deadlift
2 Power Clean
}
95, 115, 135, 155, 155

B. For time, 17 min cap
{
4 block run
30 PowerClean 95#
3 HSPU negatives (Rx was 7 wall walk)
2 block run
20 PowerClean 115# (Rx plus. Rx was 95)
2 HSPU negatives (Rx was 5 wall walk)
1 long block run
10 PowerClean 135# (Rx was 95)
1 HSPU negatives (Rx was 7 wall walk)
}
16 min

2024-05-19 WoD

 A. bike 21.03km; 1:07:02; 18.83km/hr

2024-05-18 WoD

WARM
std warmup
3x200m row
several of each movement below

MAIN

A. 20 min AMRAP. Partner workout - all syncro except row
{
250m row
250m row (partner)
12 DBDeadlift 2x30#
9 DBHangClean 2x20#
6 DBPushPress 2x20#
20 abmat situps
}
4 rounds + the row - over by 20sec

2024-05-17 WoD

WARM
400m run
std warmup
2x1min row

MAIN

A. 4-5 rounds, not for time
{
6 backrack lunge
3 strict pullups
30s SU
}
95, 115, 135, 155, 155

B. 15 min AMRAP
{
3 strict pullups
6 DB OHPress 2x20 (subbed for dips)
10 backrack lunge 95#
80 SU (unbroken, or do 100)
}
6 rounds, but went 15:35

2024-05-15 WoD

WARM
400m run
2x1min row
std warmup

MAIN

A. 5 rounds, not for time
{
3 seated box jump
6/side DB row 35#
8 KBS 53#
}

B. 4 rounds for time
{
3 pullups (strict)
3 chinups (strict)
10 Box Jump Over
20 KBS 35#
}
time: 8:35 (scaled)

2024-05-14 WoD

WARM
400m row
std warmup
clean drills

MAIN

A. work to a heavy OHPress
5x45, 5x65, 3x75

B. work to a heavy PowerClean
5x75, 3x95, 3x115, 3x135, 3x155, 1x175(failed)

C. For time
{
10,8,6,4,2 PowerClean 135# (Rx was 155)
20,16,12,8,4 DBOHPress 2x25#
}
time: 10min ish? I didn't write it down

2024-05-13 WoD

WARM
3 rounds
{
1 block run
banded lat pulldowns
spidermans
cossack squats
}

MAIN

A. 20 min AMRAP
{
2 block run
25 situps (Rx was T2B)
20 goblet squat 35# (Rx was 20# wallball)
}
5 rounds + 25 situps (scaled)

B. 2 rounds, not for time
{
30s quad foam roll (left)
30s banded tricep ext
30s quad foam roll (right)
30s banded curl
}

2024-05-12 WoD

 A. Bike 21.26km; 1:07:46; 18.82 km/hr

2024-05-11 WoD

WARM
std warmup
DBSnatch practice
4x30s SU/DU practice

MAIN

A. Partner workout, switch parts (a),(b) then do jump rope together. 5 rounds for time, 20 min cap
{
(a) 250m row
(b) 12 DBSnatch 25#
60 SU
(a) 12 DBSnatch 25#
(b) 250m row
60 SU
}
Finished in 19:55

2024-05-10 WOD

WARM
400m run
std warmup
backsquat warmup

MAIN

A. Strength - 4 rounds for quality
{
Backsquat:
warm: 8x95, 8x135
main: 4x8x165#

DB OHPress 4x6 2x25#
}

B. 16 min AMRAP
{
2 block run
7 One Arm DBThruster 25# (left) (Rx was 50#)
4 box jump 20" (Rx was burpees)
7 One Arm DBThruster 25# (right) (Rx was 50#)
4 chinup
}
6 rounds + 3 reps (run+1 box jump)

2024-05-09 WoD

WARM
400m run
std warmup

MAIN

A. 25min AMRAP - for quality over speed
{
1 block medball run 20#
1 down-n-back sled push (moderate weight)
1 down-n-back farmer carry 2x53#
1 min wallsit (unbroken for all but last round)
}
6 rounds even, but went 30s over

B. 5 min mobility work

2024-05-08 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, 1 every 2 min
{
6/leg one-leg KB RDL 2x35#
}

B. For time
{
3 block run
21 deadlift 185# (Rx was 225)
42 situp (Rx was 21 v-up)
2 block run
15 deadlift 185# (Rx was 225)
30 situp (Rx was 21 v-up)
1 block run
9 deadlift 185# (Rx was 225)
18 situp (Rx was 21 v-up)
}
time: 12:47

2024-05-07 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
5/side KB bottoms-up benchpress 26#
5 box jump 24"
3 IYT's w 5# plates
}

B. 4 rounds, each for 3min, 2min rest b/t
{
300m row
10 box jump 24"
max reps DB OHPress (subbed for pushups) 2x25#
}
reps: 15, 15, 16, 17

2024-05-05 WoD

 A. Bike 21.46km; 1:14:30; 17.3km/hr pace

2024-05-04 WoD

WARM
std warmup
clean drills
2 min row
Power clean warmup: 5x45, 5x95, 5x115, 3x135

MAIN

A. for time, 30 min cap
{
1 PowerClean 135#
5 HSPU negatives (scaled. Rx was 10 HSPU)
2 PowerClean 135#
5 HSPU negatives (scaled. Rx was 9 HSPU)
3 PowerClean 135#
4 HSPU negatives (scaled. Rx was 8 HSPU)
...
...
10 PowerClean 135#
1 HSPU negatives (scaled. Rx was 10 HSPU)
}
time: 17:17

2024-05-03 WoD

WARM
400m run
std warmup

MAIN

A. Front Squat 3x5 at heavy-ish weight
{
warm: 5x95, 5x135, 5x185
main: 3x5 @ 205
}

B. (Superset w A) 3 rounds, w heavy sets above
{
10/arm DB row 30#
1 Ring static hold
}

C. 4 rounds for time
{
12 DB Front Squat 2x35#
8 strict pullups
4 cal airdyne
6 goblet lunge 35# KB
}
8 min? Forgot to write it down - was pretty quick

2024-05-01 WoD

WARM
400m row
std warmup

MAIN

A. 30 min AMRAP (I went over time to try to finish 1 round)
{
3 block run
1.5M Airdyne
3 block run
750m row
3 block run
4x down-n-back farmer carry 2x35#
3 block run
4x down-n-back front rack KB carry 2x35#
3 block run
4x sled pull (1 45# plate)
3 block run
4x sled push (1 45# plate)
}
time: 35min

2024-04-30 WoD

WARM

400m run
std warmup
deadlift drills
2 min row
DU practice

MAIN

A. Work to a heavy 3 rep deadlift.
3x95, 3x135, 3x185, 3x225, 3x245, 3x265, 1x285

B. (superset w A) 6x20 SU/DU

C. 3 rounds for time
{
10 Deadlift 185# (Rx was 205)
50 SU + 50 DU (Rx was 100 DU)
}
time: 8:23

2024-04-29 WoD

WARM
400m run
2 min row
std warmup
several of each movement below

MAIN

A. "Cindy" 20 min AMRAP. Scaled due to shoulder recovery
{
5 pullups (I did banded)
10 pushups (I did shoulder-taps)
15 air squats
}
17 rounds + 5 pullups

2024-04-28 WoD

 A. Bike 27km bike ride; 1:32:00; 17.6 km/hr pace

2024-04-27 WoD

WARM
400m run
std warmup

MAIN

A. Work to a heavy deadlift
8x95, 6x135, 4x185, 2x215, 2x235, 2x255, 1x275, 1x295, 1x305
 
B. Partner workout - you go/I go; run together
{
10 goblet squat 35# (subbed for wallballs)
8 box jump over
6 DB OHPress 2x20# (subbed for pushups)
1 deadlift 225#
2 block run together, then partner does above 10,8,6,1
}
8 rounds total

2024-04-26 WoD

WARM
400m run
std warmup
2x1min row

MAIN

A. 4 rounds, not for time
{
2 PowerClean 75, 95, 115, 135#
4 chinups
}

B. 14 min AMRAP.
{
4 PowerClean 95#
3 chinup (subbed for burpees)
16 box stepup 20" (Rx was 24")
* 400m row at 5:00 and 9:00
}
6 rounds total (3,1,2)

C. 40 banded bicep curl

2024-04-23 WoD

WARM
400m run
std warmup

MAIN

A. Back squat - light-moderate-heavy in rep scheme below.
warm: 5x45, 5x95, 5x135
main: 3x3@165, 2x2x205, 245x1

B. (Superset w A)
10 ring row x 2, 2 pullups x 2

C. 14 min AMRAP
{
5 strict pullups (Rx was 7, so I scaled down)
1 block run
7 back squat 135# (Rx was 115, Rx+ was 155)
}
4 rounds +  5 pullups + 1 run, came in at 14:20

2024-04-22 WoD

WARM
std warmup
2x1min row
several of each movement below

MAIN

A. 3x5 strict press
5x65, 5x75, 3x75

B. "Fight Gone Bad" - modified due to shoulder recovery. 3 rounds for reps
{
min 1: Goblet Squat 25# (Rx was wallball 20#)
min 2: Sumo Deadlift 75# (Rx was SDHP)
min 3: box jump 20" (Rx was 24")
min 4: push press 75#
min 5: Row for cals
min 6: rest
}
Round 1: 25, 20, 15, 10, 15 = 85
Round 2: 25, 21, 15, 10, 15 = 86
Round 3: 25, 22, 16, 10, 17 = 90
total: 261 (my PR is 247, but that's not scaled like today was)

2024-04-21 WoD

 A. Bike 25.36km; ~1:20; 19km/hr pace

2024-04-20 WoD

WARM
std warmup
1 min row

MAIN

A. 5 rounds, each for reps. 2min rounds w 2min rest b/t
{
10 DB Thruster 2x25# (Rx was 2x50#)
10 box jump 20" (Rx was burpees)
in remaining time, max effort abmat situps
}
situps, rounds 1-5: 25, 33, 32, 32, 36

2024-04-19 WoD

 WARM
3x1min row
std warmup
clean drills

MAIN

A. 5 rounds, not for time
{
Hang Clean Extension
Hang Clean High Pull
Hang Clean + Push Jerk
}
75, 95, 115, 135, 135

B. 4 rounds for max reps
{
1 min PowerClean + Push Jerk 95#
1 min Box Stepup w 2x35# DB
1 min Row for cals
1 min rest
}
1:8+8+12
2:8+8+13
3:8+8+13
4:8+8+16

2024-04-18 WoD

WARM
400m run
std warmup

MAIN

A. 3x5 Front Squat (squatclean for first rep
warm: 5x75, 5x95
main: 5x115, 5x135, 3x135

B. 3x5 DBOHPress  (Rx was bench but can't do that)
warm: 5x20, 5x25
main: 3x5x30#

C. 10 min AMRAP
{
10 OHPress 2x25# DB
20 AirSquat
2 strict pullups
}
9 rounds even

2024-04-17 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
3/side lateral jumps
8 alternating DB Snatch 25# (scaled down)
5-10s Ring dip static hold
8 banded lat pulldowns
}

B. 12 min amrap
{
18 KBS 35# (subbed for DBSnatch)
12 BoxJumpOver 24"
6 strict pullups
}
5 rounds even

2024-04-16 WoD

WARM

std warmup

MAIN

A. 4 Rounds, not for time
{
6/leg bulgarian split squat, 35#
8 bent-over DB row 2x 25/30/35/40#
6 pike leg lifts
}

B. for time
{
30 suitcase lunge 2x35# (Rx was 50#)
30 v-up
750m row
20 suitcase lunge 2x35# (Rx was 50#)
20 v-up
500m row
10 suitcase lunge 2x35# (Rx was 50#)
10 v-up
250m row
}
time: 13:15

2024-04-15 WoD

WARM
std warmup

MAIN

A. emom x 5
{
Min 1: 1-3 PowerCLean & PushJerk
Min 2: 20s Jump Rope
Min 3: rest
}

B. 5 rounds for time
{
50 SU (Rx was DU)
10 PowerClean + PushJerk 95#
}
forgot to write time down!

2024-04-14 WoD

 A. Bike ride 25km

2024-04-13 WoD

WARM
std warmup

MAIN

(I cut this short as I had to get home for an apt)

A. 10 min amrap
{
2 block run
10 hang powerclean 95#
20 KBS 35# (IIRC?)
}

2024-04-12 WoD

WARM
std warmup

MAIN

A. BackSquat 7-5-3-3-3 increasing weight:
warm: 10x95, 8x135
main: 7x165, 5x185, 3x205, 2x225, 3x245

B. (Superset w A) 10 DB lat pullover
20#, 25, 30, 35, 35

C. 6 rounds for time
{
5 pullup
15 goblet squat 35#
25 KBS 35#
}
didn't write time down!

2024-04-11 WoD

WARM
std warmup

MAIN

A. 25min amrap
{
1 block farmer carry 2x35#
1 sled push down-n-back w 45#
15 box jump 20"
15 ab mat situps (add 10 each round)
}
4 rounds + 1 extra sled push: 15-25-35-45 situps

2024-04-10 WoD

WARM
std warmup
deadlift drills

MAIN

A. 5 rounds for quality, with a few rounds for warmup
{
- 4 moderate-heavy deadlift:
warm: 5x95, 5x135, 5x185
main: 4x205, 4x205, 4x225, 4x245, 3x265
- 1 30s HSHold
}

B. for time, 14 min cap
{
1500m row buy-in 

21-15-9
{
deadlift 185#
burpees over bar (I did scaled plank-burpees)
}

cashout: 1min HSHold (I did 30s)

}
time: 14:30

2024-04-09 WoD

WARM
std warmup
SU/DU practice

MAIN

A. 4 RFQ - done as 12 min emom:
{
min 1: 8 DB strict press x 2
(8x15, 8x20, 7x25, 6x25)
min 2: 3 strict pullup
min 3: 20s SU (~50 each time)
}

B. 3 rounds, each is a 5 min AMRAP. Score is rope reps
{
25 cal row (Rx was 30)
20 SA DB S2A 30# (Rx was 50#)
5 strict pullup (Rx was 10)
Max effort DU/Xover/DU
}
reps: 165SU, 5XO, 95DU

2024-04-08 WoD

WARM
400m run
std warmup

MAIN

A. 4-5 rounds, not for time:
{
1-2 Hang Clean High Pull
1-2 Hang Power Clean
1-2 Front Squat

6 DB Benchpress 2x20#
}
(did 2 reps for first few sets, then 1 rep)
75, 95, 115, 135, 155

B. 15 min AMRAP
{
4 Hang Power Clean 95#
6 Front-rack lunge 95#
6 pushup (On box) 
Run 1 block at 0,5min, 10min
}
8 rounds + 2 hang power clean

2024-04-07 WoD

 A. Run 3.0km, 15:40, 5:12 pace

B. Work to a heavy PowerClean + PushJerk (not too heavy - still recovering)
3x45, 3x75, 3x95, 3x115, 3x135, 2x155(clean only)

C. (Superset w B) 5x1 HSHold with HSPU negative

D. DB curls
10/armx20#, 8/armx25#, 6/armx30#

E. 1x5 strict pullup

2024-04-06 WoD

WARM
std warmup
500m row
2x200m row
thruster drills

MAIN

//modified this due to shoulder recovery
A. For time, 24 min cap: 20-15-10-5-10-15-20 of
{
Thruster 75# (I did 1:4 Thrusters+FrontSquat: 4 thrusters + 16 front squat, etc)
scaled burpees (just to plank position - no pushup)
Row for cals
}
23:33

2024-04-05 WoD

WARM
std warmup

MAIN

A. 3x5 BackSquat, moderate heavy, build up to it
warm: 5x45, 5x95, 5x115, 5x135, 5x155
main: 5x185, 5x185, 5x205

B. 14 min AMRAP
{
20 goblet squat 26# (Rx was wallballs, can't do them yet)
7 banded pullups (Rx was C2B)
}
5 rounds even

2024-05-04 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
8 DB strict press (15, 20, 25, 25#)
15 banded bodyweight lunge (per leg)
8 barbell glute bridge (95, 95, 115, 135)
6 seated leg raise
}

B. 5 rounds for time
{
20 ab mat situps (Rx was 10 T2B)
10 double DB push press (2x25#)
20 RKBS 26#
}

2024-04-03 WoD

WARM
400m run
std warmup
DU practice

MAIN

A. 5 rounds, each for a 6 min time:
{
Min 0-2: 
{
50 DU
11 shuttle runs
}

Min 2-4:
Row for cals

Min 4-6: 
Rest
}
score is rowing cals:
28, 29, 29, 29, 32

(I added)
B: 3x1 HSHold (very short, first time upside down in 2 months)

2024-04-02 WoD

//finally got cleared to do upper body stuff

WARM
400m run
std warmup
clean drills

MAIN

A. Build to a heavy 3-rep power clean (didn't go to heavy as shoulder still recovering
3x65, 3x75, 3x95, 3x115

B. (superset w A) - 2 negative dips (assisted)

C. 12 min amrap
{
2 pushups (on box)
2 burpees
5 Hang Power Clean 95# (Rx was 155)
4 pushups (on box)
4 burpees
5 Hang Power Clean 95# (Rx was 155)
6 pushups (on box)
6 burpees
5 Hang Power Clean 95# (Rx was 155)
8 pushups (on box)
8 burpees
5 Hang Power Clean 95# (Rx was 155)
...(continue to add 2)
}
Got through the set of 12's, then did 14 pushups

2024-04-01 WoD

 //short workout because of early dr appt. On the plus side, cleared for lifting again

A. 5 mile Airdyne. 15:40

B. 3 rounds, not for time
{
10 banded good mornings (Heaviest band)
10 banded lat pulldowns
}

2024-03-31 WoD

 A. Run 8.21 km; 50:25, 6:08 pace (felt slow, but wasn't quite as slow as shown, as got stuck a couple minutes at a train crossing)

2024-03-30 WoD

 A. Airdyne 10.0 miles; 30:56

B. 100 Banded good mornings

C. 3x10 banded lat pulldowns

2024-03-29 WoD

A. Airdyne 5.0 miles; 16:43

B. 3x5 banded pullups

C. 100 banded goodmornings

2024-03-28 WoD

 A. Run 5k, ~27min

2024-03-26 WoD

 A. Run 6.8km; 47:59; 7:03 pace (was in hawaii, so some of this on trails, hills, etc Thus slow.

2024-03-20 WoD

 A. Run 11.3km; untimed, but about 5:40 pace. While at GDC.

2024-03-17 WoD

 A. Run 7.98km; 47:57; 6.0 pace

2024-03-14 WoD

 A. Shoulder mobility work

B. 10 mile Airdyne: 35:40

2024-03-12 WoD

 A. 5 mile airdyne. 18min

B. 3x5 Front Squat
45, 75, 75

C. Shoulder mobility work

2024-03-11 WoD

A. Shoulder mobility work

B. 10 mile Airdyne. 36:10 (slow, as I was still pretty sore from saturday)

2024-03-10 WoD

A. 5mile Airdyne

B. Shoulder mobility work

C. 3x5 supermans, 3-5sec each 

2024-03-09 WoD

A. 1000 air squats
33:10

Just doing something different. little mental grit challenge

2024-03-08 WoD

A. 10 mile airdyne. 32:41.

B. 100 air squats

C. Shoulder mobility work

2024-03-05 WoD

 A. 10mile airdyne. 33:45

B. 100 air squats

2024-03-04 WoD

A. 10 mile Airdyne. 33:15

B. BeltSquats
10x106#
10x106#
8x159#

2024-03-03 Sunday Run

 A short one today - as I wasn't sure how my shoulder would hold up to running. Was a little tender but managable. Still, kept it short.

A. Run 2.7Km. 15:05; 5:35 pace

2024-03-02 WoD

A. 10 mile Airdyne. 33:45

B. Belt Squats (w 4" plate deficit)
2x10 @ 70#, 2x10 @ 88# 

2024-03-01 WoD

A. 5 mile airdyne. 17:35

B. Belt Squats 10x35, 10x53, 10x70, 10x88

C. Shoulder mobility work

2024-02-29 WoD

 A. 10 mile Airdyne. 32:33

2024-02-28 WoD

A. 10.0 mile Airdyne. 33:42

B. Banded shoulder mobility work

2024-02-26 WoD

 A. 10mile Airdyne. 35:12

B. banded shoulder mobility work

2024-02-24 WoD

 //First time back in the gym. Not much I could do other than bike, so that's what I did

A. 10 mile Airdyne. 38:18 (pretty easy pace)

B. 3 rounds, not for time
{
10 air squats
3 banded arm stretch on injured shoulder
}

2024-02-16 Out of commission

 Shoulder surgery today. will see how long before I'm back on the horse...

2024-02-11 WoD

 A. Half-day of skiing

2024-02-10 WoD

 A. Full day of snowboarding

2024-02-09 WoD

 A. full day of snowboarding

2024-02-07 WoD

WARM
400m run
std warmup
tabata russian twists
3x30s SU/DU/DU

MAIN

A. 5 rounds, each for cals, each taking 6 min
{
first 2 min:
{
12 T2B (did all but the last set UB)
50 DU
}
rest till 2:00

Next 2 min
{
row for cals (this is score for the round)
}

rest till 6:00

}
cals: 33,33,34,30,30

2024-02-06 WoD

WARM
400m run
std warmup
2 rnds
{
10 banded good mornings
10 banded rows
20s plank
2x10s side plank (l/r)
inchworm up to pike (elevated feet)
}
walk walk practice
deadlift drills

MAIN

A. Work to a heavy DL (slightly heavier than heaviest weight in C)
8x135, 5x185, 3x225, 2x255

B. (Superset w A) 4 x 5-10s HSHold, 1 HSPU

C. For time
{
21 Deadlift 135#
15 Strict HSPU (Rx was 21 push-press 2x50#DB)
15 Deadlift 185#
12 Strict HSPU (Rx was 21 push-press 2x50#DB)
9 Deadlift 225#
9 Strict HSPU (Rx was 21 push-press 2x50#DB)
}
time: 10:10

2024-02-05 WoD

WARM
400m run
3 rounds
{
1 min spidermans
3 inchworm
1 min row
}
KB SquatClean practice
KB Clean practice
KB Front Squat practice
2x10 ring rows

MAIN

A. 4 rounds, not for time
{
4 Ring Pullup
8 KBFrontSquat 2x35, 2x35, 2x44, 2x44
}

B. 12 min AMRAP
{
12 Burpee Pullup
12 KB SquatClean 1x35#
}
4 rounds + 9 burpee pullups