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.

2023-03-20 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

2024-02-04 WoD

 // don't have that many workouts left between now and shoulder surgery, so took the opportunity to go move the barbell around, even though I'm not at 100% capacity.

WARM
400m run
500m row
clean drills

MAIN

A. Work to a moderate PowerClean + Push Jerk CJ
5x45, 5x75, 3x115, 3x135, 3x155, 1x165

B. (superset w above) 1,2,3,4,5 strict HSPU 

2024-02-03 WoD

WARM
std warmup

MAIN

A. For time. 25 min cap. (was a partner wod but I split the reps in half and did it solo)
{
3 rounds
{
15 DB Snatch 35# (Rx was 50#)
15 T2B
}
time: 5:28

1 min rest

3 rounds
{
10 DB Thruster 2x35# (Rx was 2x50#)
60 DU
}
time: 13:20 (5:28+1min+6:52)

1 min rest

3 rounds
{
5 DB FrontSquat 2x35# (Rx was 2x50#)
5 burpees
}
time: 16:34 (13:20+1min+2:14) 
}

2024-02-01 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds for quality
{
8/side bulgarian split squat w 35# KB
8 Russian twist w 26# KB
10 ring rows a x231 tempo
}

B. Four rounds, each for time, 90s-2min rest b/t (I did closer to 90s)
{
500m row
12 wallball 20# (unbroken)
12 KBS 35# (unbroken - Rx was 53#)
12 abmat situps
}
3:37, 3:35, 3:35, 4:02

2024-01-31 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
1 RingDip
10s static ring hold
30s max effort DBBenchpress, increasing weight
6 DB Hang Power Clean (at increasing weights same as bench)
}
20x25#, 18x30#, 14x35#, 12x40#

B. For time:
{
30 box jump 24" buy-in

21-15-9
{
DB HangPowerClean 2x35#
pushup
}

30 cal Row cash-out
}
time: 7:47

2024-01-29 WoD

WARM
400m run
2 rounds
{
1 min row
1 min inchworm
10 banded rows
10 banded pulldowns
5 RDL 45# bar
}

Deadlift warmup
5x95, 5x135, 5x185, 4x215

MAIN

A. 5 rounds for time
{
2 block run
9 deadlift 185#
11 pullup
}
time: 17:42

B. 2 rounds for quality
{
10 banded lat pulldowns
10 bodyweight bulgarian squats
}

2024-01-27 WoD

WARM
400m run
std warmup

MAIN

A. 25min amrap. Partner workout - split reps as desired. Draw a card at end of each round, do that movement as noted.
{
4 HSPU (2 each)
21 PowerClean 95# (6+5 each)
44 BoxStepUp 20# medball (partner holds a medball while waiting)
* card draw
}
*card draw - we got one of each suit:
- 2 block run together
- 30 partner burpees
- 25 cal Airdyne - partner does bar hang while other works
- 30 cal row - partner does wall sit while other works

4 rounds even

2024-01-26 WoD

WARM
400m run
2 rounds
{
1 min row
1 min spidermans
5 shoulder swimmers
10 flutter kicks
10 ring rows
}

MAIN

A. 50*40*30*20*10*
{
Ab-mat situps
wallball 20#
* = 8 chinups
}

19:05

B. 2 rounds
{
1 min foam roll left quad
25 banded bicep curl
1 min foam roll right quad
25 banded bicep curl
}

2024-01-25 WoD

WARM
400m run
std warmup

MAIN

A. find a heavy 5-rep benchpress
5x45, 5x95, 5x115, 5x135, 4x155

B. (superset w A) 5 rounds
{
3 box jumps
10 DB row (2x 25,30,35,40,40)
}

C. For reps (in [])
{
 2 min:
{
21 box jump over 20"
remaining time, max effort DB Bench 2x35# (Rx was 50#)[20 reps]
}
2 min rest
1:30 min:
{
15 box jump over
remaining time, max effort DB Bench 2x35# (Rx was 50#)[15 reps]
}
1:30 min rest
1 min:
{
9 box jump over
remaining time, max effort DB Bench 2x35# (Rx was 50#)[15 reps]
}
1 min rest
total: 50 reps

Immediately into...

D. Same rep scheme as above, but 21/15/9 pushups, and ME box jumps 24"  
15, 15, 12 = 42 reps

2024-01-24 WoD

WARM
400m run
std warmup
deadlift warmup, build to heavy triple for part A
8x95, 6x135, 4x185, 3x225, 3x245

MAIN

A. 20min EMOM
{
min 1-6: 3 deadlift 245#
min 7: rest
min 8-13: 10 shuttle runs (Rx was 11, which I did for the first min)
min 14: rest
min 15-20: 200m row (Rx was 250m row)
}

2024-01-23 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
5,4,3,2,1 Front Squat (increasing weight, SquatClean first rep). 75,95,115,135,155
5,4,3,2,1 Pullup (5 singles, 2x2, 3 strict, 2 x 14# weighted, 1 x 20# weighted)
}

B. For time:
{
3 rounds:
{
4 Front Squat 95#
5 pullups
}
2 rounds:
{
8 Front Squat 115#
7 pullups
}
1 round:
{
9 Front Squat 135#
12 pullups
}
}
time: 7:15

2024-01-22 WoD

WARM
400m run
2 rounds
{
3 inchworm
1 min AirDyne
banded shoulder work
}
OHPress drills

MAIN

A. 6 rounds, not for time
{
work to a heavy Strict OHPress:
5x65, 4x75, 3x85, 3x95, 2x105, 1x115
5 KBS 53#
10 SU with Cross-over practice (got a couple of them)
}

B. 15 min AMRAP
{
10 S2O (Pushpress, Pushjerk)  95# (Rx was 115)
20 KBS 53#
60 SU (Rx was 40 x-over)
}
6 rounds + 5 S20

2024-01-21 WoD

 //light sunday workout

WARM
light stretching
clean drills
500m row

MAIN

A. Work to a heavy CJ
5x45, 5x75, 5x95, 4x115, 3x135, 2x155, 2x165

B. (Superset w A)
6x1 10s HSHold

C. 5 tuck front lever hold (pretty short - 5s or less

2024-01-20 WoD

WARM
std warmup

MAIN

A. (was a partner wod, but did it solo, as written below) 25min AMRAP
{
12 PowerClean 95#
12 Front Squat 95#
12 PushJerk 95#

At minutes 5,10,15,20, stop and do 12 burpees
}
6 rounds total, plus 6 PC's.

2024-01-19 WoD

WARM

3 rounds
{
1 min row
5 Front Squat 45#
10 ring row
20 flutter kicks
3 spidermans/side
}

MAIN

A. 5 rounds, each on the 3 min mark
{
10/8/6/4/2 Front Squat (1st rep, SquatClean) 75/95/115/135/155
5 strict chinups
5 seated leg raise
}

B. Death by...
{
T2B
HangSquatClean 135#
}
got through 1,2,3,4, failed on round 5 (5 T2B, 3 HSC)

2024-01-18 WoD

WARM

3 rounds
{
1 min row
10 benchpress 45#
3 inchworm
20 walking lunge
}

MAIN

A. 5 rounds, not for time
{
5 benchpress
(95, 95, 115, 115, 135)
30'x2 down-n-back carry (L - 35# KB OH Carry, R - 35#kb front rack carry, then switch)
}

B. 21min round for quality
{
400m row
30' sled push 25' plate
10 DB Bench 35#
30s plank hold
2 Strict HSPU
}
4 rounds + 1 round with a 200m row (so just shy of 5)

2024-01-16 WoD

 super quick hotel workout.

A. 10,9,8...1 Pushups

Superset with

B. 10x10 AirSquat

2024-01-14 WoD

 //sunday open gym
WARM
400m run
500m row
clean drills

MAIN

A. work to a heavy SquatClean & PushJerk CJ
5x45, 5x75, 5x95, 4x115, 3x135, 3x155, 3x165, 2x175 (failed jerk)

B. (superset w A)
5xHSHold

C. 10x3 strict chinup

2024-01-12 WoD

WARM
400m run
std warmup
deadlift drills
2x1min row

MAIN

A. 15 min
{
work to a heavy deadlift
5x95, 5x135, 5x185, 4x225, 3x245, 2x265, 2x285, 1x300
3 box jumps
3 pushups (slow)
}

B. 20 rounds for time
{
5 pushups
3 box jumps 24"
1 deadlift 225#
}
11:19 Rx

2024-01-11 WoD

 WARM
std warmup

MAIN

A. 5 rounds, not for time
{
8 bent over BBRow 95#
25 abmat situps
into 1 hollowhold
}


B. 15 min AMRAP
{
50' farmer carry 2x53#
50' DB OHCarry 2x35#
50' Sledpush (lightish)
}
10 rounds

2024-01-09 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 5 rounds, each on the 3 min mark
{
min 1:
{
PowerClean
FrontSquat
SquatClean
PushJerk
}
min 2: 30 DU
min 3: rest/change weights
}
95, 115, 135, 155, 165

B. 12 min AMRAP
{
36 DU
6 thruster 95# (Rx was 105#)
}
7 rounds + 36 DU

2024-01-08 WoD

WARM
400m run
2 rounds
{
spidermans
1 min row
banded walks
banded pulldowns
}
DBSnatch drills

MAIN

A. Strength - 4 rounds, not for time
{
3 strict pullups
5/side DB bulgarian split squat 1x35#
}

B. 3 rounds for time
{
40 Alt DBSnatch 30# (Rx was 50#)
20 pullups
}
12:04

2024-01-07 WoD

 //Sunday workout

WARM
1000m row
stretching
clean drills

MAIN

A. work to a heavy PowerClean + PushJerk CJ
5x45, 4x75, 4x95, 3x115, 3x135, 2x155, 2x165 (failed 1 of the jerks), 1x175

B. (superset w above)
8x1 HSHold

C. 1-2-3-2-1
{
2 pistols
1 strict chinup
}

2024-01-06 WoD

WARM
400m run
std warmup
several of movements below

MAIN

A. Work to a heavy Deadlift
5x95, 5x135, 4x185, 3x225, 3x265, 2x285, 1x305, 1x325(failed)

B. Partner workout. 30min AMRAP. Do 3000m row broken up as desired, within the movements below
each partner does 2,4,6,8,10 of
{
Box Jump Over 24"
pushup
air squat
deadlift 185# (Rx was 225)
*after the set of 10, both partners do 10 burpees together
}
We did a full round, then 500x2 row. Then another full round, then *almost* finished the 4x500 row.

2024-01-05 WoD

WARM
400m run
std warmup
front squat warmup (5x45, 5x75, 5x95)
T2B drills/warmup

MAIN

A. For time:
{
100 DU
21 Front Squat 95#
21 T2B
50 DU
15 Front Squat 95#
15 T2B
25 DU
9 Front Squat 95#
9 T2B
}
time: 8:53

2024-01-04 WoD

WARM
400m run
2 rounds
{
1 min row
25' farmer carry 1x53# KB
5 strict OH Press 45#
3 inchworm
}

MAIN

A. 3000 m row (!)
13:25 (didn't push the pace too much. Just a grind)

B. Work to a heavy PowerClean + PushJerk (instructions were just for jerk, but I dropped between reps and had to clean from the floor, so)
5x45, 5x95, 4x115, 3x135, 3x155, 2x165, 1x175

C. 10 down & back 50' carry:
- one hand farmer carry 53#
- other hand OHCarry with 35# DB

2023-01-03 WoD

WARM
400m run
std warmup
2 min row
clean drills
PowerClean: 5x95, 4x115, 3x135, 2x155

MAIN

A. 6 rounds, every 5 min mark for 30 min
{
1 block run
5 PowerClean 155#
8 Burpee Bar Jump (Rx was 10)
1 down-back sled push w 25# on sled (Rx was 70#)
}

2023-01-02 WoD

WARM

400m run

1min row
10 goblet squat
10 cossack squat
1 min row
10 scap pullups
2 wall walk
1 min row
10 box stepup

MAIN

A. 5 rounds, not for time
{
Back squat - 5-5-3-3-1 with increasing weight
-warm: 10x45, 5x95
-main: 5x135, 5x165, 3x185, 3x205, 1x225
8 DB Benchpress 2x30#
}

B. 12min AMRAP
500m row buy-in
{
10 Goblet Stepup 24" 35# (Rx was 50#)
7 pullup
4 Strict HSPU (Rx+. Rx was 2 wallwalk)
}
5 rounds even

2024-01-01 WoD

 //Gym was closed, so went for a short hike with Alisa and her friend, before splitting off for a longer trail run home.

A. Hike 5km

B. Run 8.2km; 49:26, 6:02 pace