2021-05-10 WoD

 A. 5 min row
1100m

B. 3 rounds, not for time
{
4 Ring Pullup
4 pushup
4 DB OH Squat 25#
}

2020-08-03 Covid workout #111

WARM

light stretching

few of each movement below

20 DU

MAIN

A. 5 rounds not for time

{

1 HSHold on parallettes

3 RingChinup

5 DB OHSquat 2x5#

20 DU

}

B. 10 rounds, not for time

{

1 StrictMU

2 HSPU

4 Pistol

8 Weighted Situp 25#

}

2020-05-14 Covid workout #40

WARM
light stretching
couple of each movement below.

MAIN

A. 10 rounds for time
{
1 snatch 45#
2 DB OH Squat 25# (1/side)
3 strict pullups
5 pushups
5 thruster 45#
}

14 min

2020-04-03 Covid workout #17

WARM

light stretching
some running around street w lacrosse ball passing w the kid

MAIN

A. Work to a heavy Power clean
5x45, 5x95, 3x135, 2x155, 1x185 failed

B. 5,4,3,2,1 of
{
Power Clean 155#
Ring Chinup
alt pistol (5x2, 4x2, etc)
}

C. 5/side DB OH Squat 25#

2019-01-30 WOD

WARM
std warmup
500m row
DB OH Squat 2x2x5 @ 26#

MAIN

A. 12 min emom
{
odd: 3 Front Squat
Even: 6 Back Squat
}
2x95, 2x115, 1x135, 1x115

B. For time: 21-15-9 of
{
T2B
DB Clean 2x50#
Row for cals
}
9:52 (I think? Or was it 7:52? dang should have written down)

I added

C. 3 rounds, not for time
{
8 Incline DB Bench 2x30#
8 DB Curl
1 HSHold ~10s
}

2018-12-12 WOD & Yoga

WARM
std warmup
3 rounds
{
10 wallball
5 One leg KB deadlift/side 35#
10 KBS 35#
}
Squat/clean warmup

MAIN

A. 5 min AMRAP - max weight moved in 5 min, choice of weights
{
Squat Clean Thruster 135# (choices were 95, 135, 165)
}
16 reps (would have had to do 23 reps at 95, which would have been easier, but felt like going heavier)

B. 4 rounds for time
{
7 deadlift 185 (Rx was 225#)
7 burpees
14 pullups
1 min DBall Hold 100#
}
11:45

I added

C. 3 rounds, not for time
{
3/side one arm DB OHSquat 16#
1 HSHold ~20s
}

(later)

D. 1Hr yoga class
(this week's was hella hard with lots of binds and such)

2018-08-28 WOD

WARM
std warmup
3 rounds
{
10 Good Mornings 45#
10 Front Squat 45#
200m run
}

MAIN

A. Work to a heavy Power Clean
{
2x5x45, 6x95, 5x115, 5x135, 3x155, 2x165, 1x175(failed)
}

B. 4 rounds for time
{
30 Wallball 20#
8 Power Clean 135# (Rx was 10x135)
200m run
}
time: 16:16

Accessory:

C. 2 rounds (Rx was 3)
{
8/side 1/2 knee OH KB Press 26#
8/side KB Row 26#
4/side KB OH Squat 16#
12 GHD Back Extension
12 GHD Situp
}

2018-08-03 WOD

WARM
std warmup
400m medball run 12#

MAIN

A. 3 rounds
{
3/leg one-legged box jump 8" (2x45# plates)
6 Snatch balance 45#
9 ring rows
}

B. 5 rounds, 1 min per movement for 25 min
{
i. 12 HSPU (12 ub first round, then 7+3, then 6+3 for last 3 rounds - 49 total)
ii. 12 pullups (12 unbroken per round)
iii. 20 cal AirDyne (did 25 one round)
iv. 5 power snatch 75# (Rx was 6)
v. rest
}

C. Accessory work - 3 rounds not for time
{
30s SquatHold w anti-rotation band
8 banded face pulls w 2s hold
4/arm OH DB Squat 15#
}

2018-05-21 WOD

WARM
3 min airdyne
std warmup
KB OHSquat 1x16#
snatch drills

MAIN

A. 6 min EMOM
{
Snatch
Hang Snatch
}
1x45, 2x65, 2x75, 1x95

B. 15 min AMRAP
{
50 DU (2 of 6 rounds UB)
10m HSWalk (I did HSPlateStepUps 3x2/round)
5 L-sit pullups (I did 1 L-sit strict ringMU
}
5 full rounds + 50 DU

Supplemental:
CJ 21's (modded a bit)
4x105
4x110
4x115
1x120, 1x125, 1x130, 1x135, 1x145 (should have done 140 then 145, but decided to keep going)
1x155, 1x 165, 1x175 (clean, failed Jerk)

2017-12-18 WOD

WARM
std warmup

MAIN

A. T2B practice
2x10 kip swings
2x5 kip swing w shoulder activation
2x5 knee raise
2x5 k2e
2x5 T2B

B. 7 min AMRAP
{
10 pullups
10 ring dips
250m row
}
100m row short of 3 full rounds (62 reps)

2 min rest

C. 7 min AMRAP
{
10 T2B
20 DU
30 Air squats
}
Went over a bit: 7:15 four full rounds.

D. Accessory work, 3 rounds, not for time
{
6 OH squat/side w single dumbell 15#
6 DB Ext Rotation 15# /side
15 GHD Back Extension
}

2017-11-14 WOD

WARM
std warmup
40 wallball passes
snatch drills

MAIN

A. 10 min EMOM
{
1 Hang Snatch
1 Snatch
}
4*65, 3*75, 3*85

B. 5 rounds for time
{
10 box jumps
10 Strict HSPU (Rx was 12 kipping)
15 cal row or airdyne
}
time: 14:20

Accessory work

C. 3 rounds, not for time
{
12 DB curls 2*20
12 DB Row (6/side) 20#
12 DB OH Squat (6/side) 15#
}

D. 2 slow strict MU

2017-07-14 WOD

WARM
std warmup
200m run

MAIN

A. BarMU skill work for 12 min
- small kip
- bigger kip w lat engagement
- same, with pull
- transition
- did 3 BarMU

B. 20 min AMRAP
{
Squat Clean Thruster (build over sets)
Thruster (build over sets)
6 burpee bar jump (I did 5 sets of 6, then 15 sets of 4)
}
weight: 5x75, 6x95, 5x115, 3x135, 1x155 (failed second thruster)

I added:

C. 1 min bar hang

D. 2x2 OH Squat w 15# dumbell

E. MU work
2 strict
1 strict weighted 15#
1 strict weighted 15# (failed)

2016-02-02 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
12 box jumps
6 GHD Situps (Rx was 12, but my abs were WRECKED after the abwheel yesterday)
8 HSPU (Rx was 12, I managed 8 per round
12 T2B
}

B. Partner chipper. divide work as needed. One rests while other works. For time:
{
100 Goblet squat 36# KB (5 sets of 10 each)
80 pullups (8 sets of 5, each)
60 push press 115# (5 sets of 6 reps, each)
40 1-arm OH Squat w KB (18# I think?) (2x5 per arm, each)
20 12' rope climbs (I did10: 5 legless, 5 normal)
} time: 19:30

I added:

C. Ring pullups, dips, as part of MU practice.
Strict MU attempts, 2, both failed

2014-09-04 Travel workout

Tried my best to emulate Wed workout, but hotel gym had limited options.

A. 3 rounds, moving fast but not timed
{
5 Dumbell OHSquat (2x15#)
5 Squat Clean Thruster (2x25#)
5 Dragon Flag Negatives
5 DB Snatch per side (1x50#)
}

B. 100 Burpee challenge - day 24
5x12, 1x13, 1x25

C. 5k run (little short of that due to misplanning route, but pretty serious hill made up the delta)
4.49km, 28:54, 6:26 pace. ~400ft climb in the middle of it