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)