2023-03-01 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
left side:
6 KBClean 35#
6 KBFrontSquat 35#
6 KBPushPress 35# 
(then repeat on right)
6 hanging leg raise 
} 

B. 4 rounds, 2min each, 2 min rest between
{
2 wall walk
12 alternating DBSnatch 35# (Rx was 50#)
12 T2B
Row for cals in remaining time. Score is cals rowed
}
6/6/8/6

2022-12-20 WoD

WARM
400m run
std warmup

3 rounds, not for time
{
8 KBS 35#
8 KB Deadlift 35#
8/side KB PushPress 35#
}

MAIN

A. For time: 10,9,8...1 of
{
KB Goblet Squat 53#
Burpee bar jump
}
time: 7:30

B. Work to a max 3 rep back squat
5x45, 5x95, 4x115, 3x135, 3x155, 3x185, 3x205, 3x225

2022-11-22 WoD

WARM
400m run
250m row
std warmup

MAIN

A. 12 min AMRAP
{
12 KBS
12 Goblet Squat
6/side KB PushPress
}
9 rounds + 3 KBS = 336 reps

B. 3 Rounds, not for time
{
50' farmer carry 2x53#
8 ring bodysaws
30s/side side plank
}

2020-03-02 WOD

WARM
std warmup
1000m row
2x5/side KB push press 35#

MAIN

A. 1-1-1 x 3 Push Press - increase 5-10# from last week
1-1-1 @ 115
1-1-1 @ 135
1-1-1 @ 155 (had to push jerk the last one)

B. Annie: 50-40-30-20-10 of
{
DU
Situps
}
time: 6:30
(20s slower than my PR but not bad considering how out of shape I've been)

C. Murph prep. 3 rounds not for time (though I did push for time a bit)
{
45 Air Squat
30 pushup
15 pullup
}
time: 10:45

2019-03-05 WOD

WARM
std warmup
500m row
2x3/side KB pushpress
2 strictMU

MAIN

A. 3x5 pushpress 41x1 tempo (stayed ~light because back is feeling a little tweaky)
5x75, 5x95, 5x95

B. 3 rounds for time of
{
50 lunges (25/side)
25 KBS (3/4 height) 36# (Rx was 53#)
5 MU (did 2-1-1-1, 2-2-1, 3-2)
200m run
}
12:30

I added

C. HSHolds
4x10s

2018-10-03 WOD

WARM
std warmup
200m run
clean & jerk drills

MAIN

A. 12 min emom
{
Power Clean
Front Squat
Split Jerk
}
2x75, 3x95, 3x115, 2x135, 2x155

B. 15 min AMRAP
{
3 Cleans 135# (Rx was 185)
200m run
4 Cleans 135#
200m run
5 Cleans 135#

200m run
6 Cleans 135#

200m run
7 Cleans 135#

200m run
8 Cleans 135#

200m run

5 Cleans (of 9, before hitting time cap

}
Total: 1200m run; 38 cleans

Accessory

C. 3 rounds, not for time
{
10 GHD back extensions (2s pause)
6/side KB Pushpress 36#
6/side KB Row 36#
1 HSHold ~20s
}

2018-05-12 WOD

WARM
std warmup
3 min treadmill run, light pace
3 rounds
{
5 KBS 36#
5 KB push press/arm 36#
}
200m run

MAIN

A. "Nate" - 20min AMRAP of
{
2 MU
4 HSPU
8 KBS 70#
}
10 rounds + 2 MU + 2 HSPU = 144 reps
PR over last time I did it - which was 8 rounds and change.

B. 5 min amrap (was 10 - had to cut it short to leave for an event)
{
odd: 10 T2B (3 rounds of this)
even: 15 WB 20# (2 rounds of this)
}

2017-11-06 WOD

WARM
std warmup

MAIN

A. Activation - 3 rounds
{
10 russian swings 26#
10 kb push press 26# (5/side)
10 hollow rocks
}

B. CF Open 12.3. 18 min amrap
{
15 box jumps (step ups ok) 24"
12 push press 115#
9 T2B
}
6 rounds + 20 reps (15 box jumps, 5 push press)
ONE REP SHORT OF MY BEST! SHOULD HAVE CHECKED!

2017-08-25 WOD

WARM
std warmup
2 rounds
{
10 Goblet suqat 26#
plank hold while partner does same (~30s)
}
2 rounds
{

15 KBS 26#

10 lunges

}

2 rounds
{

10 KB push press

10 jumping squats

}

200m run

MAIN

A. 5-5-5 back squat clusters X 3. 20s/3min rest

warm: 5x45x 5x95, 5x135

main: 5.5.5 @ 155 x 3

B. 4 rounds, each for reps, 1 min rest b/t

{

40s row for cals, 20s rest

40s situps, 20s rest

40s benchpress for reps 135# (I scaled to 115#), 20s rest

}

reps:

1: 16, 26, 14

2: 15, 27, 12

3: 14, 26, 10

4: 15, 24, 8

C. HSPU skill work

4 rounds

{

2 HSPU

1 HSHold 20s

}

D. 3x TuckFrontLever

E. 3/arm OneArmChinup (assisted)

2017-04-08 WOD

Got back from airport 2am, managed to get up at 6 and make the 7am wod. Did some scaling though as I wasn't 100%.

WARM
Std warmup

2x8/arm KB push press 35#

2x5 pullups

Bear complex warmup

MAIN

A. 30 rounds bear complex 75# (Rx was 115, I went light)

{

Power Clean

Front Squat

Push Press

Back Squat
Push Press

}

Any time you break:

{

3 pullups (Rx was 1 rope climb)

3 burpees

6 T2B

9 Wallball

}

Finished it in 10:25 – broke twice

B. (cut this short as I had to leave to drive a kid somewhere). 10 min EMOM (was 15)

{

Even min: 3 MU (Rx was 5)

Odd min: 12 cal row (Rx was 15)

}

Did 5 of each. Mus were 2+1 for all rounds but one where I did 3 unbroken