WARM
400m run
2 min Airdyne
std warmup
MAIN
A. EMOM 10
{
3 BackSquat - start at RPE 6, build over sets (subbed for PowerClean)
}
warm: 45, 95
main:
135x3, 155x3, 175x3, 185x3, 205x3,
215x3, 225x3, 225x3, 235x2, 245x2
B. for time
{
30 KBS 53# (subbed for 30 DBSnatch)
30 BoxStepUp 20" (subbed for burpee pullup - should have subbed a harder movment)
20 KBS 53#
20 BoxStepUp 20"
10 KBS 53#
10 BoxStepUp 20"
}
time: 5:07
WARM
400m run
std warmup
BackSquat 10x45, 6x95, 5x135, 3x185
MAIN
A. 5 rounds for time
{
1 block run
70 SU (Rx was 50 DU or 100 SU)
5 BackSquat 185# (Rx was 205)
}
Time: 12:35 (scaled)
B. 3 rounds, not for time
{
8/side BulgarianSplitSquat 25#
20 banded hamstring curls
}
A. 2 min Airdyne
B. BackSquat
10x45, 8x95, 5x135
C. "Sally Up, Sally Down" at 135#. Had to re-rack it twice, plus a couple additional reps I just skipped. Maybe 8 reps total missed out of 30 reps total
D. 2 min Airdyne
//Only did first portion of WoD today - had to leave early for a dentist apt.
WARM
400m run
1 min Airdyne
std warmup
MAIN
A. 6 rounds, each for time, each starting on 4 min mark
{
10cal Airdyne (subbed for 15 cal row)
10 BackSquat 135# (subbed for 12 thruster 75#)
}
times: 1:38, 1:33, 1:29, 1:24, 1:19, 1:20
//Shoulder's messed up, so couldn't do the prescribed workout (cleans, burpees, etc), so did my own thing
WARM
std warmup
1 min Airdyne
MAIN
A. BackSquat
5x45, 5x95, 5x135, 5x185
B. 10 rounds (for time, but basically ended up being an EMOM, with each round being 2min)
{
10 BackSquat 135#
1 min Airdyne
}
A. Airdyne 2 miles
B. BackSquat
10x95, 9x115, 8x135, 7x155, 6x175
5x195, 4x215, 3x235, 2x255, 1x275
C. (Superset w B). Shoulder rehab movements w band
D. Airdyne 2 miles
WARM
400m run
std warmup
MAIN
//subbed backsquats for cleans in both the strength and conditioning portions
A. Backsquat. 4 reps, 6 sets, each on 1:30mark (this was monday's workout)
warm: 6x95, 5x135, 3x185
main: 4x185, 4x205, 4x215, 3x225, 3x235, 3x245
B. 18min AMRAP
{
3block run buy-in (1st round only)
8 BackSquat 135#
10 KBS 35# (Rx was 53#)
10 BoxStepUp 20" (Rx was boxjump 24"
}
9 rounds + 18 reps
WARM
400m run
std warmup
MAIN
A. 5x5 BackSquat, each round on the 2:30 mark. start at 7-8 rpe and build.
warm: 5x45, 5x95, 5x135, 3x185
main: 5x185, 4x205, 3x225, 3x245, 2x265
B. For time:
{
3 block run
21-15-9 of
{
BackSquat 135# (Rx was 95# FrontSquat)
situps (Rx was pushups)
}
3 block run
}
time:5:48
WARM
400m run
std warmup
MAIN
A. "Kelly" (modified quite a bit though) 5 rounds for time
{
2 block run
30 BackSquat 95# (Rx was wallball 20#)
30 BoxStepUp 20" (Rx was box jumps)
}
Time: 27:42
B. 3 rounds, not for time
{
1 min bar hang (1 min; 40+20, 30+15+15)
2x8 Hammer Curls 25#, 30#, 35#)
}
WARM
400m row
2x
{
1 min row
2 spiderman
10 walking lunge
10 banded backsquat 45#
}
MAIN
A. 5x5 BackSquat, building to heavy
warm: 5x95
main: 5x135, 5x165, 5x185, 5x205, 5x225, 2x245 (extra credit)
B. 3 rounds, each 5 min, 2 min rest b/t
{
2 block run
8 BackSquat 135#
ME Pushups (Rx+ RingDip)
}
Score is pushups.
I did 5 ringdip each round then switched to pushups:
R1: 5+45
R2: 5+40
R3: 5+38
WARM
400m run
std warmup
2x5 T2B
2x5 wallball
MAIN
A. For time. 22min cap
{
40 Wallball 14# (Rx was 20#)
20 T2B
1 Block Farmer Carry 53# KB
30 Wallball 14#
15 T2B
1 Block Farmer Carry 44# KB (went a bit lighter after 1st round
20 Wallball 14#
10 T2B
1 Block Farmer Carry 44# KB
10 Wallball 14#
5 T2B
1 Block Farmer Carry 44# KB
}
Time: 16:38 (scale)
B. Work to a heavy 3-rep back squat
{
BackSquat 45x5, 95x5, 135x5, 185x4, 215x3, 235x3, 255x3
}
WARM
400m run
1min row
std warmup
MAIN
A. Crossfit total - 12min each to work to ORM of BackSquat, OHPress, Deadlift
BackSquat:
5x95, 5x135, 5x185, 4x205, 3x225, 2x245, 1x265, 1x285
OHPress
5x45, 5x65, 4x75, 1x85fail
Deadlift
8x95, 6x135, 4x185, 3x225, 2x255, 1x285, 1x305, 1x325, 1x335fail
B. 1000m row
4:15
WARM
400m run
2x
1 min Row
10 box stepover
10 banded squats
2 spiderman
MAIN
A. 5 rounds, each on the 4 min mark, for time
{
15 cal Row
10 box stepover 20" (Rx was boxjumpover)
5 backsquat*
}
* Rx was 185, Rx+225, I increased each set: 185, 195, 205, 215, 225
times: 2:20, 2:12, 2:12, 2:16, 2:20
B. 2 rounds, not for time
{
10/side KB side-bend 53#
10/side DBStraightArmRaise 10#
8/side DBCrossbodyCurl 25#
WARM
2x
{
1min row
10 AirSquat
10 PVC passthrough
10 PVC OHSquat
}
1x
{
5 FrontSquat 45#
3 Pullups
}
MAIN
A. 8 min EMOM
{
even: 3 strict pullups
odd: 5 FrontSquat
}
95#, 115#, 135#, 155#
B. 20 min AMRAP
{
3 block run (round 4 I just did 90sec airdyne)
6 strict pullups (rx was 12)
20 BackSquat 135# (Rx was FrontSquat)
}
3 full rounds + 14 reps
WARM
400m run
2 min Airdyne
std warmup
squatclean drills
MAIN
A. 10 min EMOM
{
min 1: 1 SquatClean + 1 FrontSquat (75, 95, 115, 125, 135)
min 2: 30s Airdyne
}
B. 10-8-6-4-2
{
BackSquat 185# (Rx was FrontSquat 185)
1 min Airdyne after each round
}
time: 8:52
WARM
400m run
1 min Airdyne
std warmup
20 cossack squats
MAIN
A. Tabata HollowHold
B. 3x10 BackSquat to Box
warm: 5x95, 5x135,
main: 10x185, 10-x225, 10x245
C. 4 rounds, 3x3min with 1 min rest, then 4th round is 4 minutes
{
1 block run
20 DBSnatch 25# (Rx was 50, but I scaled due to shoulder recovery)
remaining time: ME abmat situps
}
situps: 33, 35, 33, 53
WARM
400m run
1 min airdyne
std warmup
10 KBS 26#
10 GobletSquat 26#
10 KBS 35#
10 GobletSquat 35#
MAIN
A. For time:
{
500m row
100 GobletSquat 26# (Rx was wallballs)
}
time: 6:16
Then rest till 12 min mark
B. Work to a one rep max BackSquat
5x95, 5x135, 45185, 3x225, 2x255, 1x285, 1x305(failed. bailed)
WARM
200m run
std warmup
clean drills
MAIN
A. 7 sets, each on the 2 min mark, increasing weight as needed.
{
1 PowerClean
1 HangPowerClean
2 FrontSquat
}
First time doing any cleans or barbell on front rack, since surgery
2x65, 6x75, 2x95, 1x115
//subbed BackSquat instead of FrontSquats, HangingKneeRaise instead of T2B, and BoxStepUps instead of burpees.
7 min cap on B, then 2 min rest, then 6 min cap on C:
B. 21-15-9
{
BackSquat 135#
HangingKneeRaise
}
time: 3:35
2 min rest
C. 21-15-9
{
BoxStepUp 24"
HangingKneeRaise
}
time: 4:22
//partner wod did it solo, doing all the reps, but subbing light thrusters for a heavier back squat.
WARM
2 min Airdyne
std warmup
2 block run
MAIN
A. For time.
{
125 BackSquat 135#
Every 25 reps, do a 2 block run
}
cash-out: 2mile Airdyne
time: (going from memory): 18min for the main part, 6 min for the bike; 24min total
WARM
400m run
std warmup
MAIN
A. 5 rounds, each is 3 min, followed by 2 min rest
{
1 block run
10 BackSquat 95# (sub for hangsnatch 75#)
ME Situps in remaining time (~90s)
}
situps: 45, 43, 42, 41, 44 (215 total)
B. 3 rounds, not for time
{
banded shoulder pt
8 DBOHPress 10#
}
