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
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!)
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
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)
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!
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%
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
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)
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
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
}
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
//tweaked my back thurs, so limited to the bike for a couple days
A. Bike 11.14km, 39:51; 16.78 km/hr pace
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
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
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!
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)
//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
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
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
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
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
