2024-12-16 WoD

WARM
25 jumping jacks
10 pushpress 45#
5 box jumps
5 wallball
10 KBS 53#
10 SDHP 45#
5 K2E
5 jumping pullups
30s jump rope

MAIN

A. "Filthy Fifty". For time, 35 min cap
{
50 box jump 24"
50 Jumping pullups
50 American KBS 53#
50 Walking Lunges
50 Knee2Elbow
50 PushPress 75#
50 SDHP 75#
50 wallball 20#
50 DU * was supposed to be last movement but swapped as I was running out of time)
50 burpees (got 25 done before time cap) 
}
Hit timecap at 475 reps

2023-12-06 WoD

WARM
400m run
2 rounds
{
30 DU
3 inchworm + 3 pushups
10 box stepup
10 scap pullup
5 barbell OHPress 45#
} 
2 rounds
{
8 KBS 53#
8 wallball 20#
8 K2E
}

MAIN

A. "Filthy Fifty"
{
50 box Jump 24"
50 jumping pullups
50 50 KBS 53#
50 walking lunges
50 K2E
50 PushPress 45#
50 GHD back extension
50 wallball 20#
50 Burpees
50 DU
}
time: 28:44 Rx

2023-10-25 WoD

WARM
400m run
2x
{
1 min row
10 jump squats
5 push press
10 scap pullups
20 SU
}
Then, 3-4 of each of movements in the WOD below

MAIN

A. Filthy Fifty. For time:
{
50 Box Jump 24"
50 Jumping Pullup
50 KBS 53#
50 Walking Lunge
50 Knee to Elbow
50 push press 45#
50 Supermans
50 wallball 20#
50 burpees
50 DU (unbroken!)
}
time: 29:00 (only a minute off my best, but supermans vs GHD, so not really RX)

2022-09-09 WoD

 WARM
std warmup
400m run
15 cal airdyne

A. work to a heavy complex of:
{
Hang Power Clean
Hang Squat Clean
Front Squat
}
75, 95, 115, 135, 155, 155

B. Superset w A, 5 K2E between sets (5 rounds)

C. 12 min AMRAP
{
5 Hang Power Clean 95#
6 Front Squat 95#
7 T2B
}
10 rounds + 4 reps

2022-08-02 WoD

WARM
2 block run
std warmup
several of movements below

MAIN

A. 3 rounds, not for time
{
3 seated box jump 24"
2 kip swing + 2 straight leg raise + 2 K2E
12 banded nordic curls
8 DB Snatch 30#
}

B. 3 rounds for time
{
25 T2B
30 DB Snatch 40# (Rx was 50#)
3 block run
}
time: 9:58

2022-06-13 WoD

 WARM
400m run
2 block run
std warmup
clean drills

MAIN

A. work to a heavy set of:
{
3 Hang Power Clean
2 Front Squat
}
45, 95, 115, 135, 155

B. (superset w above) 4 rounds of
{
3 scap pulls
5 kip swings
5 T2B
}

C. 7 rounds for time
{
3 Burpee box jump 24"
4 Hang Power Clean 115#
5 Front Squat 115#
6 K2E
}
9:55

2022-04-27 WoD

 WARM
400m run
2 min Airdyne
std warmup

MAIN

A. activation. 3 rounds, not for time
{
2 kip swings
2 K2E
2 K2armpit
2 T2B
15 banded glute bridges
}

B. 3 rounds for time, 16min cap
{
20 T2B
30 wallball 14# (Rx was 20#)
2 block run
}
time: 14:18

I added

C. 3 HSHold for balance

2021-12-20 WoD

 WARM
400m run (to the gym)
3 min AirDyne
few of each movement below

MAIN

A. Filthy Fifty. For time
{
50 Box Jump 24"
50 Jumping Pullups
50 KBS 53#
50 Walking Lunges
50 K2E
50 Push Press 45#
50 Ball Slam 30# (normally it's GHD but I guess VC doesn't have one?)
50 Wallball 20#
50 Burpees
50 DU
}
time: 28:02 (30s PR and I'm calling it good because I think the GHD's would actually take less time than the ball slams 

2021-10-04 WoD

WARM
800m run (to the gym)
std warmup

activation 5 rounds
{
10 straight legs over kb
5 kip swing into 2 K2E
5/side bulgarian split squat w 26# kb
}

MAIN

A. 5 rounds for time
{
10 Front Rack dual KB Squat (2x26# kb)
15 T2B
800m run
}
17:30

2021-07-12 WoD

 WARM

5 min AirDyne
std warmup

MAIN

A. 3x5 backsquat 42x1 tempo, 40%
2 sets at 95, 1 set 115

B. 1x20 backsquat unbroken
1x20 @ 95# (pretty manageable - could have done 115)

C. "Filthy Fifty". (had to scale a few elements). For time:
{
50 Box Jumps 20" (Rx was 24")
50 Jumping pullups
50 KBS 36#
50 walking lunges
50 K2E
50 push press 45#
50 supermans (Rx was GHD extensions - but gym only has one GHD right now)
50 wallball 14# (Rx was 20#)
50 mountain climbers (Rx was burpees, but have an injury right now)
50 SU (Rx was DU, but was using a too-long rope cause I forgot to bring mine)
}
time: 24:10 - better than my PR, but many scaled movements, so apples/oranges comparison.

2020-02-01 WOD

WARM
2 min airdyne
several of each of movements below
200m run

MAIN

A. Partner workout - 30 min amrap
{
30 partner alternating wallball (15 each, 20#)
30 hanging knee raise (Rx was situps but this was easier on bruised ribs)
10 Front Squat 95# (Rx was 15 each)
400m run
}
5 rounds + 30 wallball

2020-01-13 WOD

WARM
std warmup
deadlift warmup: 5x45, 5x95

MAIN

A. Activation - 3 rounds not for time
{
5 Deadlift ~40% (5x135, 5x155, 5x175 - 36%, 41%, 47%)
5 K2E
}

B. 5 rounds, each on the 4 min mark, for time, with remainder rest time
{
200m run
5 Deadlift, building per round to ~75%
10 T2B
}
Deadlifts: 175, 185, 195, 205, 215 (47, 50, 52, 55, 57%)
times: 1:31, 1:27, 1:34, 1:39, 1:41

I added

C. 2 rounds
{
1 strict MU
1 HSHold
}

2019-10-02 WOD

WARM
std warmup
500m row

MAIN

A. Activation - 3 rounds, not for time
{
10 Hollow Rocks
10 supermans
10 Push Press 45#
5 box jump 20"
}

B. 5 rounds for time
{
21 push press 75#
15 K2E
9 Box Jump 24"
}
time: (forgot to write it - 13:30-ish

Accessory work

C. Squat Clean & Strict press - 21's (did slightly reduced for time reasons)
5 @ 75, 4@55, 3@95
1x 105, 115 (push press after this point), 125, 135, 145 (clean only)

2018-02-12 WOD

WARM
std warmup

MAIN

A. T2B progression/activation
2x5 kip swing
2x3 K2W, K2C, K2E
2x5 T2B

B. 5x4 strict OH Press, 75-80% (80% should be ~110, but only managed 95# last week, so...
10x45
4x75, 4x95, 4x95. 4x100, 4x95

C. 10 rounds for time
{
7 ring dip
7 T2B
7 pistols (alternating - alternated starting leg on each round)
21 DU
}
time: 19:30

I added:

D. 5 rounds, not for time
{
1 strict MU
10 GHD situp
}

E. 3 rounds, not for time
1/arm 10s one arm bar hang

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
}

2017-09-23 WOD

WARM
std warmup
3x~1min airdyne

MAIN
A. (for Activation) 2 rounds, not for time
{
20s HSHold
4 box jumps 20"
4 candlesticks each leg
20 DU
}

B1: 100 pushups for time - clock keeps running for part B2.
5:12

B2: Filthy Fifty. For Time:
{
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 GHD Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
}
time: 36:34 (which means 31:22 for Filthy Fifty)

I added:

C. MU work
2 strictMu, then decided I was too spent. called it a day.

2017-08-16 WOD

WARM

std warmup
run 200m
rowing drills

MAIN

A. T2B practice
kip swings
K2E 2x5
T2B 6x4

B. 20 min AMRAP
{
200m run
row for cals till 5 min mark
200m run

airdyne for cals till next 5 min mark

}

66 cal row, 60 cal airdyne

60 cal row, 63 cal airdyne

total: 249

I added

C. Front lever progression work

2x2 Tuck Front Lever, one leg extend

2 Straddle Front Lever

2017-06-30 WOD

WARM
std warmup
200m run
~5 reps of each of the movements in A.

MAIN

A. "Filthy Fifty"
{
50 box jumps 24"
50 jumping pullups
50 KBS 36#
50 Walking lunges (25/side)
50 K2E
50 push press 45#
50 glute bridge (25/side)
50 wallball 20#
50 Burpees
50 DU
}
time: 30:15. Faster than last time I did it, but we did glute bridges instead of GHD extensions, so not calling it a PR.

B. 3x5 Front Squat ~40-50% 42x1 tempo
warm: 5x45#
main: 3x5x95#

C. Superset w above: MU work
2 Strict MU
2 Weighted StrictMU 10#, 15#, 20#failed

2016-05-23 WOD

WARM
3 rounds
{
1 min Airdyne
1 min mobility w PVC
}

floor drills

3 rounds
{
10 AirSquats
10 (5 per arm) bottoms-up KB OH presses, 26#
}

Clean and Jerk drills

MAIN

A. In 15 min, work to a heavy 1RM CJ (full squat clean)
3x95, 3x115, 2x135, 1x155, 1x165
1x175 (squat clean only, failed jerk). 185 (power clean)

B. 6 min EMOM
{
2 SquatClean and Jerk at 70% above weight (I did 135, which was a bit more than 70%)
}

C. 10 min AMRAP
{
30 DU
20 K2E
10 KBS 70/53 (I did 53#)
}
3 rounds + 30 DU + 17 K2E (227 reps total)

2015-04-03 WOD

WARM
std warmup
400m run
10 pushups
10 air squats
5 of each of the movements below

MAIN

A. "Filthy Fifty". For time, complete each set of 50 before moving to next
{
50 box jumps 24"
50 jumping pullups
50 KBS 36#
50 Walking Lunges
50 K2E
50 Push press 45#
50 GHD back extensions
50 Wallball 20#
50 Burpees
50 DU
}
Time: 32:20 Rx

(I'm calling this a PR. I'd recorded a time of 28:33, but today I learned that Rx means all 50 of each movement are done before moving on, and I think last time I did a round of 20 of each, another round of 20 of each, and then a round of 10 of each. So I shouldn't have written Rx)