2019-08-14 WOD

WARM
std warmup
200m run

MAIN

A. 10 min HS practice

Lots of HSHold and HSPlatewalk

B. 3 rounds for time
{
30 KBS 53#
25 Wallball 20#
20 push press 75#
15 box jumps 24"
10 Hang Power Clean 75#
400m run
}
21:54

2019-02-20 WOD

WARM
std warmup
4x10s Airdyne sprints
several of movements below

MAIN

A. 10 Min emom
{
even: 3 MU (Rx was 5)
odd: 16 cal Airdyne
}

B. 15 min amrap
{
200m run
1 legless ropeclimb 12' (Rx was 15' ropeclimb)
5 ring dip (Rx was dips)
10 T2B
15 One Arm DB thruster 35#
}
4 rounds + 200m run + 1 ropeclimb + 5 ring dip + 5 T2B (20 reps short of 5 rounds)

I added

C. 4 rounds
{
4 step up/down HSPlatewalk
}

2019-02-16 WOD

WARM
std warmup

5 rounds:
{
15s airdyne
5 wallball 14#
}

MAIN

A. 12 min emom
{
odd: 15 wallball 20#
even: 15 cal airdyne
}

B. 25 min AMRAP w partner
{
400m run (together)
P1: 10MU or 10pullup+10 pushup (I did 4 MU, or 2MU when I was starting as P2)
P2 10m HSWalk or 20m bearcrawl (I did 4 HSPlateWalk)
(switch on rounds)
10m OH DB Lunge (each) 35#
}
5 rounds + 2 MU (so 14 MU total)

I added

C. 3x10 GHD situp

//later

D. ~5 hrs of night skiing at meadows

2018-11-26 WOD

WARM
std warmup
250m row
deadlift drills

MAIN

A. 3x3 Deadlift at 75%
warm: 10x45, 8x95, 6x135, 4x185, 3x225
main: 3x3 @ 275 (73%)

B. 5 rounds for time
{
50m OH Plate Carry 45#
10 T2B
50m farmer carry 2x53#
3 HS Plate walk (Rx was 10m HS Walk)
}
time: 14:53

I added:

C. 5 rounds, not for time
{
4 strict ring dips
5 strict pullups
}

2018-10-08 WOD

WARM
std warmup
Row 150, 150, 250, 250 (in between other warmup movements
Deadlift warmup

MAIN

A. 3x5 Deadlift at ~70%
warm: 10x45, 3x95, 3x95, 5x135
main: 5x225, 5x275, 5x225

B. 13 min AMRAP
{
6 D-Ball over shoulder 100#
8 T2B
6 HS Plate walk (Rx was 10m HS walk)
100m run
}
5 rounds + 6 d-ball + 8 T2B + 2 stepups

I added:

C. 3 rounds, not for time
{
1,2,3 UB Strict MU
10 GHD Situps
}

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)

2018-05-03 WOD

Active recovery day.

WARM
std warmup

MAIN

A. 500m row
2min

B. 2/side TGU
26, 26, 35#

C. 2/arm HSPlateStep (superset w above), 3 rounds

D. Work to a heavy push jerk (off the rack)
10x45, 5x95, 4x115, 3x135, 2x155, 2x175, 1x190 (failed)

E. 2/side assisted one arm chinup (superset w above)

F. 2 StrictMU

2018-04-05 WOD

Active recovery day

WARM
std warm

MAIN

A. 1k row
~4min

B. Work to a heavy squat clean & jerk, focusing on form
5x45, 5x75, 5x95, 4x115, 3x135, 2x155, 1x175(failed)

C. (superset w above)
HSHold ~15s (7 sets)

D. 4 sets HS Plate step up/down

E. 2x3 Tuck Front Lever

2016-09-16 WOD

WARM
std warmup

MAIN

A. 3x15 back squat, ahap
warm: 5x45, 5x95
main: 1x15 115#, 1x15 135#, 1x15, 155#

B. 21-15-9
{
Hang Power Clean
S2O
}
Rx weights: 135, 155, 175 (for 21,15,9)
I did 115, 135, 155
time: 15min

I added:

C. 3x10 GHD Situp

D. 3x HS Platewalk

E. 3x Tuck Front Lever

2016-06-30 WOD

Active recovery day

WARM
std warmup
2 min airdyne

MAIN

A. 1k row

B. Work to a heavy Squat Clean & Jerk
3x45, 3x95, 2x115, 2x135, 2x155, 2x175, 2x185 (clean only, failed jerk, both times)

C. 3 rounds, not for time
{
1 HSPlateWalk
3 banded front lever pulls
}

D. 3 rounds, not for time
{
One Arm Chinup progression
   1: 5 chinup
   2: 3/arm holding at wrist
   3: 1/arm holding at forearm
Tuck Back Lever, 5 sec
}

E. HSHold
70 seconds

2016-01-04 WOD

Snow forced a rest day yesterday, vs my usual Sunday 'active recovery' run.

WARM
std warmup
2 wallwalks
CJ drills

MAIN

A. warm up to working weight, then 6 min EMOM of 2 CJ's.
warm: 3x45, 3x75, 2x95, 2x125
main 6x2x135#

B. 3 rounds for time
{
50 DU
15 Push press 95#
12 T2B
}
time: 7:19

C. Handstand work
~7 HS Hold for balance
3 HS plate walk

I added:

D. MU work
5 scap pulls
5 strict pullups
2 strict BarMU
2 kipping BarMU

2015-12-18 WOD

WARM
std warmup
15 air squats
5 pullups
10 pushups
clean warmup w bar

MAIN

A. Metcon. for time:
{
a. 4 rounds of "Cindy"
{
5 pullups
10 pushups
15 air squats
}
time: 3:00
1 min rest

b. 3 rounds of "DT"
{
12 Deadlifts 135# (Rx was 155#)
9 Hang power cleans 135#
6 Push Jerk 135#
}
time: 8 minutes (clock at 12)
1 min rest

c.2 rounds of "Kelly"
{
400m run
30 wallball 20#
30 box jumps 24"
}
time: 12:30 (clock at 25:30)
1 min rest

d. 1 round of "Ship"
{
8 Squat Cleans 135# (Rx is 185#)
7 burpee box jumps 30" (Rx was 36"!)
} time: 5 min
}
total time: 31:30

B. 3x8 back squat at 70%,. I was pretty smoked, so did this at 50% for 2 rounds, 60% for 1 round
{
3x8 at 135#, 135#, 155#
}

I added:

C. 5 rounds of:
{
10 GHD situps
HS Platewalk (step down and try to step up)
}

D. MU work
3 kipping MU

2015-12-10 WOD

active recovery day

WARM
std warmup

MAIN

A. 2k row
~8 min

B. work to a heavy CJ
WARM: drills w empty bar
MAIN: 2x75, 2x95, 2x115, 2x135, 2x155, 2x165 (got both cleans, failed both jerks)

C. Pullup work
5 strict pullups
2x3 strict HR pullups
2x3 kipping HR pullups

D. HS platewalks
3x step-down only, failed stepping up

2015-11-20 WOD

WARM
std warmup
3 rounds
{
10 KBS 35#
10 v-ups
}
100m row
10 kbs 53#
3x3 burpees

MAIN

A. Capacity test (rest of group did this Aug 3 but I was travelling, so can't do before/after compare)
{
250m row
15 burpees
25 KBS
15 burpees

250m row

}

Time: 4:57

5 min rest

B. Metcon: 50-35-20 of

{

Wallball 20#

DU

} 

I added:

C. 3 rounds

{

1 Strict MU

2 HSPlateWalk

}

2015-10-29 WOD

Active recovery & skill work

WARM
std warmup

MAIN

A. Row 1k
8 min (moderate pace. Should either go harder or do 2k or more at this pace)

B. CJ work
bergener warmup
5x95, 5x115, 3x135, 3x155,
2x175 clean, failed the jerk both times

C. MU work
5 pullups x 2 (strict)
1 Strict BarMU
1 Strict MU (and 2 failed)

D. 2x3 One Arm Chinup (assisted)

E. 4x HS Hold (30s)
2x2 HS Platewalk

F. 2x5 pistols

2015-10-09 WOD

WARM
std warmup
40 wallball passes
200m run

MAIN

A. 12 min amrap, go at 80%
{
15 box jump 20"
12 strict pullups
10 KBS 53#
}
4 rounds + 23 (15 box jumps + 8 pullups)

B. 3x 15-20 pushups. Focus on form. 1-2 min b/t
20, 15, 15

C. Skill work.

4 rounds
{
5 pistols/leg
1 HS Platewalk
}

2 strict MU
1 strict BarMU

2015-10-06 WOD

WARM
std warmup
CJ drills
2 CJ @ 95#
2 CJ @ 135#

MAIN

A. EMOM 10
{
2 Full Clean & Jerk
(7x135, 2x145, 1x155)
}

B. 5 round for time:
{
12 box jump 24"
20 T2B
}
time: 11:35

I added:

C. weighted dips
5xbw, 5x26, 5x35
3x53, 2x79, 1x88, 1x106(failed)

D. HS Platewalk
5x2 steps each

E. OneArmChinup progression
5 chinups
3x3 2 finger assist

F. BarMU practice
5 pullups
3 C2Bar pullups
1 Strict BarMU

2015-09-28 WOD

WARM
std warmup (though I was late for it)
20 wallball passes
medball cleans
200m run

MAIN
A. For time:
{
250m row
30 Squat Cleans 95#
250m row
30 Squat Cleans 95#

}

Time: 11:08

B. Work to a heavy triple deadlift

warm: 135x5, 185x5, 225x4

main: 275x3, 315x3, 345x1

I added:

C. HS Plate walks

5, each of 1 cycle

D. One Arm Chinup (assisted)

3x3, 2 finger assist

E. MU Work

1 kipping bar mu

3 strict bar mu

2 kipping mu

failed strict mu

2015-09-22 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
1 rope climb
40 DU (did them all unbroken)
12 T2B
}

B. 3x3 OH Press - 80-85% ORM
warm: 5x45, 5x75, 5x95
main: 1x115 (failed second rep), 3x105, 3x105 (115 is 85% of my target, or 89% of my max; 105 is 78% and 81% respectively).

C. 3x5 seated DB Press
5x30#, 5x35#, 5x35#

D. Metcon - 30-20-10 for time
{
PushJerk 95# (Rx was 115#)
T2B
Airdyne (cal)
}
time: 12:05

I added:

E. 2x10 GHD Situps

F. 5x HSPlatewalks (just 1-2 reps each)

G. MU work
1 BarMU (+1 failed)
1 MU

2015-09-17 WOD

Tuesday makeup

WARM
std warmup
300m row

MAIN

A. 4 rounds for time:
{
400m run
15 rep benchpress 135# (I scaled to 115#)
}
time: 13:40

I added:

B. HS Work
6x HS Platewalk

C. MU Work
5 pullups
2 strict MU
2 kipping MU