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