2025-03-04 WoD

WARM
400m run
std warmup

MAIN

A. 15 min, rounds for quality
{
1 min row
1 HSWalk
1 HSHold (alternating arms to practice walking)
8 seated leg raise
1 min row
}

B. 5 rounds, each for cals, 2 min rest b/t
{
10 T2B
10 burpees
row for cals remaining time of 2min
}
cals: 14, 14, 14, 14, 15

2023-12-18 WoD

WARM
400m run
2 min Airdyne
std warmup
clean drills

MAIN

A. 5 rounds, each starting on 2min mark, not for time
{
3 PowerCleans touch-n-go, ascending weight (75, 95, 115, 135, 155)
2 Box]Jump 24"
1 HSWalk w 5 sec pause at top
}

B. 6 rounds for time
{
18 PowerClean 95# (-3 reps every round)
3 HSWalk
3 BoxJumpOver 24" (+3 reps every round
}
Time: 15:28

2023-10-06 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
1 assisted HSwalk (pike on box)
3 strict chinups
10 KB Clean Squat (Muscle Clean, followed by GobletSquat) 26#
}

B. 4 rounds for time:
4 block run buy-in
{
5 strict HSPU
7 strict chinup
10 KB clean squat 35#
}
4 block run cashout

Time: 17:00

2023-08-09 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
1 HSHold w shoulder taps
20 s HollowHold
10 DBPullover 35#
3 DBJumpSquat 2x25#
}

B. 20min EMOM:
{
min 1: 10' HSWalk(on wall)
min 2: 12 RingRow
min 3: 10 box jump 24"
min 4: 2 situps (feet anchored)
}

2023-02-20 WoD

 //pretty sore from Friday, Saturday workouts, then snowboarding yesterday. Scaled quite a bit this morning.

WARM
400m run
std warmup
4 rounds, nft
{
1 HSWalk
20s HSHold
10 seated DB Press
}

MAIN

A. Activation - 5 rounds
{
3 Deadlift (115, 135, 155, 185, 205)
1 strict HSPU
}

B. "Diane with a jump". 15 min cap.
(Rx+ was 21-15-9 of 225DL and HSPU, but I scaled a lot of stuff here)
{
100DU
21 Deadlift 155#
7 HSPU (strict)
50DU
15 Deadlift 155#
5 HSPU (strict)
25DU
9 Deadlift 155#
3 HSPU (strict)
}
Time: 9:55

2018-07-31 WOD

That's the whole month of July, no rest days. A little experiment I was trying. I think it's probably (duh) not advisable to go hard 365 days a year, but if you listen to your body, and plan a couple days to be active recovery (e.g. in my case this is a 10k run at 70-80% pace on Sundays, and focusing on skill/technique work on thursdays), it's totally maintainable to do intense workouts the other 5 days of the week.

WARM

std warmup
drilled complex below

MAIN

A. 12 min emom
{
even: 5 MU (did 5,5,3 unbroken, then last 3 sets were 3 strict single MUs/set)
odd: 10m HS Walk - or in my case, HSwalk attempts and/or HSHold
}

B. 10 min amrap. barbell complex. If dropped in the middle, no rep and start again. Allowed to drop between rounds. Rx was 95#. I started at 75# then went up halfway through.
{
Deadlift
Hang Squat Clean
Front Squat
Strict OH Press
Push Press
Push Jerk (lower to back)
Back Squat (push press snatch grip)
OHSquat
}
6 rounds at 75#, 5 rounds at 95# but dropped the OHSquat on the last rep

I added:

C. one Arm Chinup work
2x5 strict chinups
3x2/arm One Arm Chinup (assisted)

D. Tuck Front Lever
3 for only a few seconds.

2016-05-25 WOD

WARM
std warmup
warmup back squat
5x45, 5x95, 5x135, 5x185

MAIN
A. 5 rounds at ~80%
{
400m run
5 back squats at 225# (I scaled to 205 - about 7% ORM, which was heavy for that many reps)
10' HS walk or 10' of attempts
}
time: 21 min

B. 3 rounds, not for time
{
10 lying DB tricep extensions (2x20#), at tempo 31x1
10 slow chin-ups w good form
}

2015-04-09 WOD

Active recovery day.

WARM
std warmup

MAIN

A. 2k row (8:15)

B. Strict MU practice
many attempts, all failed, but worked on form and got close

C. HSHolds
3x20s, working on balance

D. HSWalk
2x10', assisted of course

E. Pullups
2x5 strict

F. One Arm Chinup progression
3x3 per arm, 2 finger assist

G. Pistols
5/leg, without holding toe

H. BarMU
just one.

2015-01-14 WOD

WARM
std warmup
clean practice

MAIN
A. Skill work
~3 rounds, not for time, 20 min work
{
12 T2B
10' HS Walk (I did a mix of HSHold + assisted HS walk)
50 DU
3-5 MU (I did 2-3 BarMU)
}

B. "Elizabeth" - 21-15-9 of
{
(Squat) Cleans 135#
Ring Dips
}
Time: 14:07 Rx (PR!)

2014-10-24 WOD

WARM
std warmup
200m run
deadlift drills

MAIN
A. Deadlift 3-2-1-1-1
Warm: 135x5, 225x5,
Main: 255x3, 275x2, 305x1, 315x1, 335x1 (PR!), 350x1(PR!

B. 10 min EMOM
{
3 cleans 155#
1 Push Jerk 155#
}

C. HS Walk practice
3x HS Hold
2x HS Walk with partner (several steps)

D. 100 DU Challenge
52, 8, 25, 18

2012-12-10 WOD

WARM
std warmup
200m run
handstand walk attempts <-- I need to practice these. Against wall I'm ok, but 'free form' I'm too chicken to actually get vertical

MAIN
for time:
{
50 wallball 20/14 (I did 20#)
40 KBS 53/35 (I did 53#)
30 pullups
20 OH Squat 115/75 (I did 75)
10 Burpee bar jumps
20 OH Squat 115/75 (I did 75)

30 pullups

40 KBS 53/35 (I did 53#)

50 wallball 20/14 (I did 20#)

}

total time 26:10 

Update: Ran over lunch: 4.2km, 21:27, 5:06 pace