2026-07-13 WoD

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

2025-07-11 WoD

WARM
400m run 
2 rounds
{
1 min row
5 KB goblet squat 35#
10 cossack squat
3 ring dip
3 scap pullup
2 spiderman
}

thruster drills

MAIN

A. 4 rounds, not for time
{
3-5 thrusters, increasing weight
3 ring dip
3 pullup
1min row
}
thruster: 5x75, 4x95, 3x115, 1x135

B. "Topsy". 24min AMRAP
{
2 RingMU (Rx was 3 dips, 3 pullups; Rx+ 3 RMU; so I did somewhere between
8 Thruster 95# (Rx was 115)
17 cal row
}
6+6(2RMU, 4 thruster)

2025-03-25 WoD

WARM

2x
{
1 min row
10 cossack squat
10 AYT's
2 inchworms
4 spidermans
4x10s bar hang, mixing grip
}

MAIN

A. 3 rounds, not for time
{
3 strict pullups, into
3 kipping pullups
8 seated DBPress (Z-press - seated straight-legged on the floor)
}

B. For time, 24 min cap
{
5,4,3,2,1 block run
8 DBThruster (left arm) - 35# (Rx was 40#)
10 pullup (first three sets unbroken, last two were 7+3)
8 DBThruster (right arm) - 35# (Rx was 40#)
}
time: 20:49

2025-01-29 WoD

WARM
400m run
2 rounds
{
10 tempo goblet squat 35#
10 one-arm-elevated pushup
10 cossack squat
}
tabata hollowhold

MAIN

A. 18 min AMRAP
{
2 block run
10* T2B (Rx+, Rx was v-ups)
10* burpees
10* wallball 20#
* Add 2 reps with every round
}
3 full rounds (10,12,14) + 2 block run + 16 T2B + 2 burpees

B. Couch stretch + pigeon stretch for several minutes.

2018-08-22 WOD

WARM
std warmup
200m run

MAIN

A. 10 min EMOM
{
odd: 3 MU (rx was 6). I did 1 strict, into 1 kipping, then dropped and did 1 strict
even: 12 goblet cossack squat 36#
}

B; 6 rounds - 1 min work, 3 min rest
{
odd
{
3 legless rope climbs 12' (Rx was regular rope climb but I had wrong shoes)
75# Thrusters remainder of minute
} 3-11, 3-12, 3-13
even
{
15 KBS 53#
Cals on AirDyne
} 15-11, 15-13, 15-13
}

I added

C. 3 rounds, not for time
{
8 DB Bench
8/side DB Row
4 30" box jump
}
30#, 35#, 35#

2017-09-25 WOD

WARM
std warmup

MAIN

A. Activation. 3 rounds, not for time
{
one leg box jumps - 4/leg
8 KB Cossack squats
5 skater squats/side
}

B. 15min AMRAP
{
2 strict MU
40m shuttle sprint (4x10)
10 jumping lunges
15 T2B
}
5 rounds + 2 MU (only 1 missed strict MU of 12)

I added:

C. 3 rounds, not for time
{
10 Weighted GHD back extensions
30s plank hold
10 GHD situps
}

D. 3 HSHold

2017-06-06 WOD

WARM
std warmup

MAIN

A. 4 rounds, each for total reps, no rest time between rounds other than noted
{
30s Goblet squat 36#
1 min rest
30s Row for cals
1 min rest

30s burpees
1 min rest

}

reps:

1: 18, 13, 11: 42

2: 19, 12, 11: 42

3: 20, 12, 12: 44

4: 21, 14, 11: 46

B. 12 min of press complex

{

1 OH Press

2 push press

3 push jerk

}

45, 75, 95, 115, 125x2 (both of them cheating a bit on first rep)

I added:

C. 2x3/side Cossack squat w 23# KB

D. MU work

1 kipping MU

Strict MU: 1,1,2,1

2016-03-14 Travel workout

First day of GDC, which means GDC group workout. Only two of us this morning, being Monday and all.

WARM
mobility work
800m run

MAIN.

A. 1 mile run

B. 10 rounds, not for time, but brisk pace
{
10 pushups
8 lunges (per side)
6 v-ups
4 cossack squats (2/side)
}

C. 1 mile run

2016-01-16 WOD

First day back after being knocked out with a cold and a sick kid at home. Can't remember when I last missed 3 days in a row. Ugh.

WARM

1k row
3-4 min foam roll
2 rounds
{
10 plank leg slides/side
10 face pulls
10 kossack squats/side
3 lateral jumps/side
}

MAIN

A. "Hammer" - 5 rounds, each for time, w 90s rest b/t rounds
{
5 Power Cleans 115# (Rx was 135 for all lifts)
10 Front Squats 115#
5 Push Jerks 115#
20 pullups
}
times:
240, 3:10, 4:05, 3:30, 3:15 + 6 min rest = 22:40 (1:30 slower than last time I did it, but since I was out sick, that's probably to be expected)

I added:

B. 1 BarMU
was going to do more but shoulder a bit tweaky

2015-12-21 WOD

WARM
std warmup
1000m row

MAIN

A. skill work. 3 rounds, not for time
{
50 DU
15 wall squats
10 pullups (tried butterfly for a few, then kipping)
}

B. 1.1.1 CJ clusters
warm: 45, 75, 95, 2 reps each
main 145# 1.1.1 x 3

C. metcon:
{
100 DU
50 wallball
25 pullups
}
time: 5:57

I added:

D. 3 rounds
{
2x3 Cossack Squats (PVC, then 25# for latter 2 sets)
1 MU (kipping first 2, strict for last round