2024-09-20 WoD

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

2024-09-19 WoD

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
}

2024-09-16 WoD

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

2024-09-15 WoD

 A. Bike 22.03km; 1:14:57; 17.64km/hr pace

2024-09-14 WoD

 //tweaked my back thurs, so limited to the bike for a couple days

A. Bike 11.14km, 39:51; 16.78 km/hr pace

2024-09-12 WoD

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

2024-09-11 WoD

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

2024-09-10 WoD

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!

2024-09-09 WoD

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)

2024-09-08 WoD

 A. Bike 21.12km; 1:06:52; 18.95km/hr

2024-09-07 WoD

 //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

2024-09-06 WoD

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

2024-09-05 WoD

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

2024-09-04 WoD

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

2024-09-03 WoD

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

2024-09-01 WoD

Travelling. So:

A. 1hr kayaking