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