2018-01-27 WOD

WARM
std warmup
750m row

MAIN.

A. 20 min AMRAP. Partner workout. one works, one does other movement per below.
{
100 wallball (5x10 each, partner does barhang while other works
100 boxjumps 24" (5x10 each, partner does OH Plate Hold 45#)
100 medball situps 20# (we did 50 each, but then later realized we were supposed to do 100 each, so (those are below)
100 d-ball cleans (over) 100# (did 30 total - 15 each), then realized the thing above
76 medball situps (38 each) 20#
}

B. 150 cal airdyne for time
3x20 each, then a set of 15
4:25

I added:

C. MU practice
1 MU
1 strict MU
4 SLOW strict MU (15-20s each)

2017-10-28 WOD

Was a 2 person workout, but I showed up early and needed to get the work done, so did half the work as if working w a partner.

WARM
std warmup
500m row

MAIN

A. for time
{
75 wallball (half of 150) (5x11, 2x10)
~30s  pinch-grip hold 15# plate w straight grip hold
}
200m run

B. for time
{
75 pullups (5x6, 9x5)
~20s plank hold, feet elevated
}
200m run

C. 3 rounds for time
{
25 KBS 36# (Rx was 53#)
10 burpees
~1min OH Plate hold 25#
}
200m run

D. for time
{
75 cal airdyne
75 ball slams 20#
}
200m run

Total for A-D above was ~40min. There was a screw up w the timer

2016-07-06 WOD

WARM
std warmup
40 wallball passes 10#
200m OH plate walk

MAIN

A. For time: 25-20-15-10-5 of
{
DU
Strict press (I did 75#)
}
time: 11:46

5 min rest

B. For time: 5-10-15-20-25 of
{
pullup (did first 10 strict, other 65 kipping)
KBS 53#
}
time: 12:55

5 min rest

C. 21-15-9 of
{
HSPU
T2B
}
time: 16:28

I added

D. 3 rounds, not for time
{
TuckBackLever ~5s one leg extended
3 Banded Front Lever pull
}

2015-10-05 WOD

Deload week, so we'll be doing a lot of lighter weight and metcon-type stuff.

WARM
std warmup
200m OH Plate walk 25#
8 partner over-unders

MAIN
A. 3000 m row with partner
500m each x 3
while partner works, do wall squats

B. 2Mile run with partner
400m each x 4
while partner runs, do DUs (50,60,50,50)

C. Mobility work (foam roll, etc)

I added:

D. MU practice. 2 rounds
{
1 BarMU
1 Strict BarMU
1 MU
1 Strict MU

}

2015-09-30 WOD

WARM
std warmup
200m plate walk (25#)

MAIN

A. 3x3 back squat @ 90%
warm: 5x45, 5x135, 5x185, 3x225,
main: 3x3 @ 245 (91% of my max, or 86% of my goal of 285)

B. Work to a heavy triple Front squat
135x3, 185x3, 205x3 215x1 (failed second rep)

C. 12 min amrap
{
100m run
10 weighted box jump 20#db x2, 20"
10 C2B pullups
}
4 rounds + 1 run (45 reps)

I added:

D. 3 rounds, not for time
{
1 min HSHold
5 pistols/leg
1 Strict MU (2 successful, one missed)
}

2015-07-21 WOD

WARM
std warmup
200m OH Plate carry (25#)
2x5 scap retraction
2x5 kip swings
3x5 strict pullups

MAIN
A. Work on MUs and DUs
I'm sparing my calf so skipped the DUs.
6 single MUs
2 strict MU attempts (failed)

B. 10 min EMOM
3 Squat Clean Thrusters
(6 at 95#, 4 @ 115#)

C. Work to a heavy back squat
5x115, 3x135, 2x185, 1x205, 1x225, 1x245, 1x255, 1x270(PR)

I added:

D. 5 rounds, not for time
{
1 HS Hold (for balance)
10 GHD situps
}

2014-09-10 WOD

WARM
std warmup
200m walk w 25# plate overhead
5 burpee box jumps
5 deadlifts
5 pushups
5 T2B

MAIN
A. 5 min AMRAP - Burpee box jumps 24"
I did 45 reps (and am counting these again my 100 for today)

6 min rest

B. 6 min AMRAP
{
7 T2B
14 AirSquats
}
total: 7 rounds, 10 reps (7+3)

6 min rest

C. 4 min AMRAP
{
5 Deadlift 185#
5 HRPushup
}
7 rounds, 2 reps

I added:

D. 100 burpee challenge - DAY 30! (45 from A above, plus 55)
5*11 AND 30 DAYS IS NOW DONE!

E. 3 rounds
{
10 GHD situps
10 GHD back extensions
}

F. 3 * TuckFrontLever Hold

G. 1 * TuckBackLever Hold (very sloppy, just trying it on for size)

2014-04-01 WOD

Ha. April fools. Posted WOD was something super soft and easy, so we knew it was a joke. Then we came in and found this:

WARM
std warmup
5 min DU practice

MAIN
With partner, do the following (we split the work 50/50, mostly in sets of 10, the row in 2 sets of 25 cal each)
{
100 wallball 20#  - Partner does Wall-sits while other works
100 Russian KBS 53# - Partner does KB hold
100 HR Pushups - Partner does plank or hollow-hold (I did hollow-holds)
100 T2B - Partner does OH Plate Hold (we did 25# plate)
100 Box jumps - alternating jumps w partner
100 cal row - partner does single-unders or double-unders while other rows
}
time: 30:35

2014-03-07 Open 14.2 + WOD

Tough one today, but I'm moderately pleased with my result. I'm not going to do it a second time... I think.

WARM
std warmup
snatch practice
200m OHPlate Carry 25#
snatch practice
OH Squat warmup

MAIN
A. Open 14.2
3 min to get 2 rounds of 10 OH Squats (95#) and 10 C2B pullups. If you finish in that time, you wait to the 3 minute market, then do another 2 rounds in 3 minutes, this time of 12+12. Next 3 minutes same thing, but 14+14, etc. My goal was to get to the 40 rep/3min mark.

3 min
{
10 OH Squat 05#
10 C2B Pullups
}
time 2:58
3 min
{
12 OH Squat 05#
12 C2B Pullups
} by the 3 minute cap I'd managed 18 of the above.
Total score: 58

B: 3 rounds for time of
{
400m run
20 wallball 20#
10 box jumps 30"
}
time: 12:16

2014-02-11 WOD

WARM
std warmup
500m row
3xwald around the gym, OHPlate hold 25#

MAIN

A. with partner, do 5000m row, 500m turns
I also did 2min squat hold x 5 while partner rowing

B. 3 rounds, not for time
{
50 DU
15 T2B
12 Pistols (6xside) (did these off box at first, with some Rx reps later on)
}

I added:

C. BarMU attempts (failed) x 2

2014-01-16 WOD

Make-up for Wed (was travelling)

WARM
std warmup
20 wallball passes

MAIN
A. Deadlift 6x5 @ 80%
warmed up with 5x75, 5x135 then
5x225, 5x255, 5x255, 5x225, 5x225, 5x225 (scaled back down cause back was feeling tweaky)

B. Benchpress 6x5 @ 80%
warmed up with 5x45, 5x95, 5x125 then
5x155, 5x155, 5x135, 5x135, 5x135, 5x135 (scaled back down cause back was failing)

C. 50 burpees to plate for time
3:20

D. 400m walk w OH Plate (45#)
lots of rest pauses

I added

E. HS holds x 3

2012-11-24 WOD

WARM
std warmup
400m run

MAIN
4 sets, 8 minutes allowed for each
{
10 heavy front squats (I did 135#)
10 burpees
200m sprint
1min plank hold
1min OH plate hold (45#)
remainder of time is rest, until 8 minutes
} (times for 10+10+200 varied from 2:15 to 2:45)

added 10 strict pullups afterward