2024-11-30 WoD

Gym closed. Did a row at home.

WARM
200m row

MAIN

A. Row 15 min. 3.2km distance (moderate pace)

2024-11-29 WoD

 //Gym closed today, so light day.

A. ~2mile hike

B. 1000m row

2024-11-28 Thanksgiving WoD

WARM

400m run
2 rounds
{
500m row
2 inch worms
4 shoulder taps
6 box stepups 20"
8 KBS 35#
10 goblet squat 35#
12 ring rows
}

warmup of movements below
SquatCleanThruster 45, 95, 135
5 pullup
2 RingMU

MAIN

A. 12 days of VC. rep scheme like the song 1, 2,1, 3,2,1, 4,3,2,1...
{
1 SquatCleanThruster 135#
1 RingMU (Rx was 2 pullup, Rx+ 2 RingMU)
3 BoxJump 24"
4 DBFrontRackLunge 2x35 (Rx was BBLunge 135#)
5 DBPushPress 2x35 (Rx was 2x50)
6 Deadlift 135#
7 T2B
8 Pullup
9 KBS 44# (Rx was 53#)
10 Burpee
11 wallball 20#
12 cal row
}
time: 37:57
Normally it's 364 reps, but was 11 less () because I did 1 MU. So, 353 reps

2024-11-27 WoD

WARM

400m run
2 rounds
{
200m run
10 benchpress 45#
10 banded pullaparts
10 banded good mornings
}

MAIN

A. Row 2k
7:57 (little slower than intended)

B. Benchpress max rounds of 2 reps at 80%, in 10min
warm: 5x75, 5x95
main: 24x2 @ 115

2024-11-26 WoD

WARM

2 rounds
{
4 spidermans
10 ring row
10 OHPress 45#
10 box jumps 24"
}

MAIN

A. Work to a heavy OHPress:
5x65, 4x75, 3x80, 2x85, 1x90, 1x95,1x100(fail)

B. (Superset w A) 6x3 ring pullup (strict)

C. 15min AMRAP
{
30 wallball 20#
30 ab mat situps
10 burpee box jump 24"
}
3 rounds + 60 reps

2024-11-25 WoD

WARM

400m run
2x
{
200m row
2 inchworms
30s jump rope (SU)
banded IYTs
}

MAIN

A. 10 min emom
{
even: 2-3 PowerSnatch (3x3x75, 2x2x95#)
odd: 30s DU's
}

B. 3 rounds, each for time, ~2 min rest b/t
{
500m row
12 PowerClean 95# (Rx was PowerSnatch 75#)
50 DU
}
times: 3:35, 3:48, 3:57

2024-11-24 WoD

WARM
1600m row
Clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk
5x45, 5x75, 5x95, 4x115, 3x135, 3x155, 2x165, 1x170 (landed the clean, failed the jerk)

B. (Superset w A). Pullup work. 7 sets
2x3strict pullup, 2x3 strict C2B pullup, 2x3 strict C2B RingPullup, 1xRingMU

C. (Superset w A) 6 sets
{
1 strict HSPU
1 10-20s HSHold
}

D. 1000m row (total for the day: 2400. Rowvember total: 47,400 + 2,600 = 50,000. Done!)

2024-11-23 WoD

WARM

1000m row
2 rounds
{
400m row
10 ring rows
10 KBS 35#
10 goblet squat 35#
4 spidermans
2 inchworm
}

MAIN

A. Partner Wod. 20min AMRAP. You-go-I-go alternating rounds
{
250m row
15 KBS 53#
7 RingDip (Rx+ option. Regular was 10 pushup)
}
6 full rounds (5.5 for partner)

I added:

B. 1200m row (today total = 4500, plus 42,900 = 47,400)

2024-11-22 WoD

WARM
400m run
2 rounds
{
400m row
10 KBS 35#
5 goblet squat 35#
10 walking lunge
10 ring row
2 spidermans
}

MAIN

A. Work to a 1RM FrontSquat
8x45, 5x95, 4x135, 3x165, 2x185, 
1x205, 1x225 (just under my PR of 227 from many years back)

B. For time, 15 min cap
{
100 DU
21 Thruster 75#
21 Pullup
15 Thruster 95#
15 pullup
9 Thruster 115#
9 pullup
}
time: 13:10

I added:

C. 1500m row (total for today: 2300. Rowvember total = 2,300 + 40,600 = 42,900)

2024-11-21 Travel Workout

 A. Run ~4k. ~20min

2024-11-20 WoD

WARM
500m row
std warmup

MAIN

A. 4 rounds, not for time
{
16 Alternating DB Lunge (2x 20, 25, 30, 35)
16 Seated One Arm DB OHPress (20, 25, 30, 35) (8/arm)
}

B. For time
{
1000m row
50 DB Walking GobletLunge 35# (Rx was 50)
40 T2B (Rx+. Rx was knee ups)
30 BoxJumpOver 24"
20 OneArmDBPushPress 35#
10 Pullups
}
13:01

I added

C. 1100m row (Total for today: 2500. Rowvember total - 2,600 + 38,000 = 40,600

2024-11-19 Travel Workout

 A. 14,13,12....3,2,1 of
{
Pushup
Situp
AirSquat
}

2024-11-17 WoD

WARM

2000m row
clean drills
couple handstand holds

MAIN

A. work to a heavy PowerClean + PushJerk
5x75, 4x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w A) 6 sets strict HSPU (separate sets shown below)
3 strict, 3 strict, 3 strict 2" deficit, 3 strict 2" deficit, 2 strict 3" deficit, 1 strict, 3" deficit

C. (Superset w A) 6 sets pullups (separate sets shown below)
3, 3, 3 normal
3, 3, 2 strict C2B "perfect pullup"

D. 2500m row (total for day: 4500. Rowvember total = 33,500+4,500 = 38,000)

2024-11-16 WoD

WARM
400m run
std warmup
Squat clean warm up: 5x45, 5x95, 2x135
MAIN

A. 25 min amrap (was a partner wod, I cut reps in half and did solo)
{
2 SquatClean 135# (Rx was 95)
5 BurpeeBarJump
4 Deadlift 135#
5 T2B
25 DU
}
10 rounds

I added:

B. 2K Row (9min-ish. Rowvember total = 31,500+2,000 = 33,500)

2024-11-15 WoD

WARM

3 rounds
{
250m row
inchworms
10 walking lunge
10 ring rows
}

MAIN

A. 10 min emom
2-3 Hang Power Snatch, increasing weight
2x3x65, 2x3x75, 2x3x95, 2x2x95, 2x2x105

B. 4 rounds for time
{
20 Alternating DB Snatch 35# (Rx was 50#)
10 burpee bar jump
1 Ring MU + 3 strict pullup (Rx was 5 strict pullup)
}

I added

C. 1250m row (total for today = 2k, rowvember at 29500+2000 = 31,500)

2024-11-14 WoD

WARM
std warmup
500m row

MAIN

A. 4 rounds, not for time
{
10 incline DB Benchpress 2x25#
8 Benchpress 95#
3 box jump 24"
8 BBGluteBridge (on medball) 95#
}

B. 10 min AMRAP. 2,4,6,8.... of
{
Pushups
BoxJump 24"
}
Got the round of 18 done, plus 12 box jumps (110 pushups + 122 box jumps)

I added:

C. 2k row (Rowvember total = 2,500  + 27k = 29,500)

2024-11-13 WoD

WARM
400m run
500m row
std warmup
Front squat 5x45, 5x95, 4x135

MAIN

A. 10 min AMRAP
{
2 front squat 165# (~70% of ORM)
30s rest
}
10 rounds

B. 3 rounds, each in 90s, with 90s rest
{
10 shuttle runs
ME wallball in remaining time
}
score (WB's): 15,16,15

I added

C. Row 1500m (Rowvember total 25k + 2,000 = 27k)

2024-11-12 WoD

WARM
400m run
2 rounds
{
250m row
20 SU
30s hollow hold
10 ring rows
}

MAIN

A. 3 rounds, not for time
{
20 DU
5 v-ups
3 chinups
}

B. for time
{
200 DU
25 Chin-up
50 V-ups
25 Chin-up
l000m row
}
time: 13 min (forgot to write it down)

I added:

C. 1000m row (total for day = 2500; Rowvember total: 22,500 + 2,500 = 25,000. Halfway!)

2024-11-11 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. increasing weight, do 'mini sets' of DT, as follows:
8 deadlift, 6 PowerClean, 4 PushJerk @ 95#
6,4,3 @ 115
4,3,1 @ 135 <-- decided this was too heavy

B. "DT". 5 rounds for time
{
12 Deadlift 115# (Rx is 155)
9 PowerClean 115# (Rx is 155)
6 PushJerk 115# (Rx is 155)
}
Time: 10:34

I added:

C. 2k Row. (Rowvember 20,500 + 2,000 = 22,500)

2024-11-10 WoD

A. Row 1000m

B. Work to a heavy PowerClean + PushJerk CJ
5x75, 4x95, 3x115, 2x155, 1x165 (failed jerk)

C. (Superset w B)
4x3 perfect pullup
(fifth set) 2 RingMU

D. Row 2500m 

(Rowvember total = 17,000 + 3,500 = 20,500)

2024-11-09 WoD

WARM
300m run
500m row
std warmup
2x10 DBBoxStepups 2x20#
clean drills

MAIN

A. for time, 28 min cap. (Was a partner wod, but I cut the reps in half and did it solo).
25-20-15-10-5 of
{
PowerClean 115# (Rx+, Rx was 95#)
Row Cals
T2B (Rx+, Rx was abmat situps)
Box Jumps 24"
}
time: 27:30
Total row for the 75 cals was 1400ms

I added:

B. 700m row
(total for the day = 2600m. Rowvember total = 14,400+2600 = 17,000)

2024-11-08 WoD

WARM
400m run
3x
{
250m row
5 scap pulls
2 spidermans
8 cossack goblet squat
30s hollow hold
}

MAIN

A. 4 Rounds not for time
{
30s DU (around 20)
10 DB OH BackLunge 25# (2 rounds)/35# (2 rounds)
3x (5 kip swing + 1 pullup hold 3s at top, 3s negative)
}

B. For time, 15 min cap
{
750m row buy-in
15 Pullup
30 DU
15 One Arm (left)  DB Thruster 35# (Rx was 50#)
30 DU
15 Pullup
30 DU
15 One Arm (right) DB Thruster 35# (Rx was 50#)
30 DU
}
9:24

I Added: 

C. Row 2600m (10+ minutes) (Rowvember total = 10300 + 4100 = 14,400) 

2024-11-07 WoD

WARM
400m run
2x
{
250m row
10 benchpress 45#
10 banded pullaparts
2 spidermans
}

MAIN

A. Work to a moderate 6-8 rep benchpress
8x95, 6x115, 5x135

B. 25 min AMRAP
{
1 block farmer carry 2x30# DB (First round I did 2x40)
10 box jump 24"
1 min max effort benchpress at ~65% - 10 reps at 115# each round
}
5 rounds even

I added:

C. 2k row - 9:15 (Rowvember total = 7800 + 2500 = 10,300)

2024-11-06 WoD

WARM
Std warmup
300m row (Rowvember total: 7800)

MAIN

A. For time, complete in any order, though Run has to be done in one shot. 
{
1 Mile run (6:05)
20 sledpush 25' (sled+45#, Rx was sled+70#)
100 situps
}
Did the run, then 70 situps, then 13 sled pushes, then 30 situps, then 7 sled pushes.
time: 19:13

I added:

B. 2 HSHold

2024-11-05 WoD

WARM
400m run

2 rounds
{
1 min row (250m)
10 DBLunge
10 DB GobletCossackSquat
30s hang
}

MAIN

A. Front Squat: work up to 2x5x70%, 2x3x80%, 2x1x90%. (I went a little lighter as my back was a bit tweaky from yesterday's workout)
{
5x95, 5x135, 3x165, 3x165, 1x185, 1x185
}

B. 21-15-9 of
{
Front Squat 95# (Rx was 115#)
Bar-Facing Burpee
}
time: 9:13

I added:

C. 2k row (Rowvember total: 7500m)
~9min 

2024-11-04 WoD

WARM
2 rounds:
{
250m row
10 ring row
IYT's on bands
inchworms
}

MAIN

A. 4 rounds, not for time, emom style
{
min 1: 8 banded KBS 35#
min 2: 2 HSPU negatives
min 3: 2 ring kip swing + 2 ring MU transitions (feet on floor)
}

B. "Nate" (scaled): 20 min amrap of
{
1 RingMU (Rx is 2. I did 2 on first round)
1 HSPU+2 negatives (Rx is 4, I did 4, then 2+2, then 1+2 for rest of the rounds)
8 KBS 53# (Rx was 70#)
}
10 rounds even

C. 2000m row (~9min)

Rowvember total: 5000m

2024-11-03 WoD

WARM

Row 1000m (rowvember total = 2500m)
clean drills

MAIN

A. PowerClean + PushJerk up to working weight
3x95, 3x115, 3x135

B. warmup for C.
HSPU 2x2
2 RingMU

C. 10 rounds for time
{
3 PowerClean + PushJerk
2 strict HSPU
1 RingMU (kipping)
}
16:55

2024-11-02 WoD

//Gym started a "rowvember" challenge to get 50km in before end of month. Not sure I'll do it, but put in a bit today

WARM
500m row

2x
{
250m row
10 ring row
10 box stepup
spidermans
6 DB CJ
10 banded good mornings
}

MAIN

A. Partner WoD. 3 rounds for time. Fight-gone-bad format w 2 min rotation
{
Min 0-2: DB HangClean & Jerk 35# (Rx was 50)
Min 3-4: Medball BoxStepup 20# 20"
Min 5-6: Pullups
Min 7-8: Partner burpees (jumping over partner)
Min 9-10: Rest
}
Scores: 
Rnd 1: 20+20 dbcj, 20+20 box su, 18+20 pullup, 12+12 burpees  = 142 reps
Rnd 2: 20+20 dbcj, 22+22 box su, 17+20 pullup, 14+14 burpees  = 149 reps
Rnd 3: 20+20 dbcj, 22+22 box su, 18+20 pullup, 12+12 burpees  = 146 reps
total: 437 reps

B. I added: 500m row

Rowvember total: 1500m

2024-11-01 WoD

A. Run 4km (while in MTL)