2023-05-22 WoD

WARM
400m run
std warmup
3 rounds
{
10 KBS 26#
2 box jump
}

MAIN

A. Activations, 4 rounds, not for time
{
7 banded KBS 35#
3 Box Jump 24"
5 hollow rocks
5 lat pulldown
5 kip swings
1 T2B
}

B. 20 min AMRAP
{
3 box jump over 20"
6 T2B
18 one arm KBS 35# (Rx was 53#)
* on min 7,9,10, do a 1 block run.
}
total: 12+3, plus 3 runs.

2022-11-11 WoD

 WARM
400m run
std warmup

MAIN

A. Activation. 4 rounds, not for time
{
6/side One Arm KBS 36#
1 chinup scap pull, 1 half-way chinup, 1 strict chinup
20 DU
}

B. 10 rounds for time
{
15 KBS 53#
3 strict chinups
30 DU
}
time: 11:33

2022-09-08 WoD

 WARM
400m run
15 cal airdyne
std warmup

MAIN

A. 5x5 banded deadlift, building up to ~75%
warm: 5x95,
main: 5x135, 5x185, 5x205, 5x205, 5x205

B. 3 rounds, not for time
{
12/side one arm KBS 36#
6/side seated one arm DB OH Press 25/30/35#
}

C. 3 rounds, not for time
{
1 block farmers carry 1x50# (rounds 2,3 I went with 35#)
6/side alternating DBSnatch 35#
20 goblet lunge 35#
}

2022-05-10 WoD

WARM
400m run
500m row
std warmup
3 rounds
{
5 KB good morning 26#
5 KB GobletSquat 26#
5 OneArmKBSwing (left) 26#
5 OneArmKBSwing (right) 26#
}

MAIN

A. Deadlift progression - I used #315 as my ORM (estimated)
{
prescribed:
5x40%, 5x50%, 5x60%
3x70%, 3x80%, 3x90%

I did:
6x135 (43%), 5x165 (52%), 5x185 (59%)
3x225 (71%), 3x255 (81%), 3x285 (90%)
}

B. 12 min EMOM
{
min 1,4,7: KB Frontrack carry down and back; KB Farmer carry down and back; 2x36#
min 2,5,8: 50 DU
min 3,5,9: 15 cal row
}

2022-04-22 WoD

WARM
2 min Row
std warmup
3 rounds
{
5 KBS 26#
5 Goblet squat 26#
}

MAIN

A. 5 rounds for time
{
50 SU (Rx was 40 DU)
10 Right one arm KBS 36# (Rx was 53#)
10 KB Right Front Rack Alternating Lunge 36# (Rx was 53#)
10 Left one arm KBS 36# (Rx was 53#)
10 KB Left Front Rack Alternating Lunge 36# (Rx was 53#)
}
30 cal row buy-out

Time: 13:00

B. 10 min of foam rolling, stretching, etc

2022-03-02 WoD

 //Travel workout

A. 1k row

B. 2 rounds
{
10 One Arm KBS (left) 30#
10 One Arm KBS (right) 30#
8 KBOHPress (left) 30#
8 KBOHPress (right) 30#
}

C. Backsquat
5x135, 4x185, 3x225

D. 3x5 TuckFrontLever

E. 3x8 DB Bench 35#

F. 3 HSHold

2022-03-01 WoD

 //Travelling, didn't get to hit the gym till 9:30pm, so just did something quick.

WARM
std warmup
500m row

MAIN

A. KBS
20 russian KBS 36#
20 OneArmKBS 36# (left)
20 OneArmKBS 36# (Right)

B. 5 rounds, not for time
{
5 chinup
10 tricep extension 50#
10 bicep curl 70#
}

C. 3 rounds, not for time
{
3 DBSnatch 45# left
3 DBSnatch 45# right
3 seated leg raise
5 pushup
}

D. 3 HSHold ~20s each

2021-12-18 WoD

 WARM
500m row
std warmup

MAIN

//This was a partner workout that, as odd man out, I did alone and just took very short breaks vs the one-partner-rests-while-other works.

A. 22min AMRAP
{
12 One Arm KBS - Left Arm 36#
8 One Arm KB Front Squat - Left Arm 36#
4 One Arm KB Push Press - Left Arm 36#
12 One Arm KBS - Left Arm 36#
8 One Arm KB Front Squat - Left Arm 36#
4 One Arm KB Push Press - Left Arm 36#

Even Rounds: 1 Block run
Odd Rounds: 20 T2B over course of 1 min
}

Total: 7 rounds + 12 KBS

2021-11-09 WoD

 WARM
std warmup
several of movements below
3 rounds, nft
{
10 band pull-aparts 
10 wallball 14#
}

MAIN

A. EMOM 16
{
Min 1: LH Filly Press 36#KB/25#DB
Min 2: RH Filly Press 36#KB/25#DB
Min 3: 30s HSHold
Min 4: Rest
}

B. 5 rounds for time
{
10 LH KBS 36# (Rx was 53#)
10 S2O (PushJerk) 95#
10 LH KBS 36# (Rx was 53#)
20 Situp
}
time: 9:50

I added:

C. Strict MU
1 failed, 1 successful

2017-07-25 WOD

WARM
std warmup
3 rounds
{
5 tempo pushups 31x1
10 KB thruster 36#
}
200m run

MAIN

A. Push Press 5x5 31x1 tempo
warm 10x45
main 2x5x75, 3x5x85 at tempo

B. 3 rounds for time
{
30 one-handed KBS, change hands at top (15/arm)
30 wallball
400m run
}
14:35

I added:

C. 3 rounds, not for time
{
30 du
10 T2B
3 Box Jump 30"
}

D. 3 Tuck Front Lever