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