2023-01-11 WoD

WARM
400m run
std warmup

3 rounds, not for time
{
10/side one legged deadlift (2x25#DB)
10 seated DB Z Press
20s hollow hold
10 banded hamstring curls
}

MAIN

A. Activation. 5-6 rounds, not for time
{
3 deadlift (building)*
1 HSPU (strict
1 HSHold ~10s
20 DU
}
5x95, 5x135, 3x185, 3x205, 3x225, 3x245

B. 14 min AMRAP
{
7 deadlift 185#
5 strict HSPU (first two sets had hands on plates, then on floor)
35 DU
}
score: 7 rounds + 3 deadlift

2020-02-25 WOD

WARMUP
(missed most of it)
3 rounds
{
5 KB single leg deadlift 26#
5 glute bridges
20s pancake stretch
}

MAIN

A. Deadlift (Rx was 2-2-2 - but I was scaling anyway so...)
2x5x95#, 5x135#, 5@165, 4x185, 3x215, 2x245

B. For time, 15 min cap
{
1000m row
80 alternating lunge
60 wallball 20#
40 pullup
20 T2B
}
time: 14:30

2018-09-15 WOD

WARM

std warmup

400m treadmill 

2x

{

10 DB push press 26#

10 KBS 36#

10 pushups

10 RDL deadlift 26#

}

MAIN

A, B, both partner workouts - 1 rests whil other rests

A. 12 min AMRAP

400m run buy-in

{

10 HSPU

15 cal row

}

4 rounds + 10 HSPU + 1 cal

4 min rest

B. 12 min AMRAP

400m run buy-in

{

5 Deadlift 225# (Rx was 7x285)

15 cal AirDyne

}

4 rounds + 1 DL

I added:

C. 3 rounds, not for time

{

1 slow 10-15s MU

3 tuck front lever raise

}

[Later in day]

D. 3.5 mile mountain bike w a pretty beefy climb (500ft downhill, 500ft up in the last 1.1 miles

2017-10-06 WOD

WARM
std warmup
40 wallball passes

MAIN

A. Work to a heavy 3 rep back squat
(didn't go too heavy because back isn't 100% yet)
5x45, 5x95, 4x115, 3x135, 3x155, 3x175, 3x185

B. 4 rounds, each for time, 2 min rest
(didn't monitor time closely, each was 35-40s)
20m D-ball sprint carry 100#
10 KB Thruster (2x36)

C. Supplemental. 3 rounds, not for time
{
2x8 one legged kb deadlift
12 weighted GHD back extensions
Strict HSPU (as many as possible UB) (6,5,5)
}

D. Strict MU work
Just 3, called it a day.

2017-06-05 WOD

WARM
std warmup
3 thruster 95#
1 kipping MU
2 HSPU

MAIN

A. 3 rounds, not for time
{
5/side KB one-legged deadlift 36#
12 T2B
20m broadjump
}

B. Work to a heavy 3-rep deadlift
6x95, 5x135, 4x185, 3x225, 3x275, 2x315, 1x335f

C. 8min AMRAP
{
3 HSPU (strict)
4 MU (I did first rep of each set strict)
5 Thruster 115#
}
3 rounds even (8 min 2 sec)

I added:

D. 3 rounds, not for time
{
5 ab-wheel rollout (knees)
2 back bridges (10s, 5s)
}

2017-05-15 WOD

WARM
std warmup
3x 50' D-ball carry 100#
3 D-ball cleans 100#
Deadlift warmup

MAIN.

A. 3x8 One-leg KBL deadlift
3x8/side 35#

B. Work to a heavy 1-RM deadlift
10x95, 8x135, 6x185,
5x225 (60%)
3x275 (75%)
2x315 (85%)
1x345 (90%)
1x385(FAILED)
(probably should have swallowed my pride, done a rep at 365, and then attempted maybe 380)

C. 5 min cap
{
50 cal row
95# (Rx was 135) Power Snatch for reps in remaining time
}
11 reps

I added:

D. MU Work
2x3 ring pullups
1 MU
2 Strict MU, 1 failed

2017-03-07 WOD

WARM
std warmup
2 rounds
{
10 goblet squat  53#
30s plank hold
}
2 rounds
{

10 one legged deadlift 53#

10 air squat

}

15 KBS 53#

MAIN

A. 5x8 deadlift, increment from last week 5-10#

warm: 5x135, 5x185

main: 5x8 @ 225#

B. (superset w above)

5x6 one legged deadlift 53#

C. 10 min AMRAP

{

5 Hang Power Snatch 95# (Rx was 115)

10 Front Rack Lunge 95#

}

5 rounds plus 3 snatches

I added:

D. 5 rounds, not for time

{

10 GHD situp

10 pushup

1 HSHold ~ 20s

}

E. MU work

1 kipping MU

4 attempts at strict, all failed

F. (later) 50 pushups to finish 100 pushups, day 47

2017-01-31 WOD

WARM
std warmup
10 KBS 36#
1 min plank
10 KB deadlift 36#
10 KB one leg deadlift 36#

10 KB Goblet Squats 36#

10 burpees
20 air squats

MAIN

A. 6 min AMRAP
{
4 power cleans 115# (Rx was 135)
10 HSPU (I did strict)
}
3 rounds + 5 reps

4 min rest
B. 6 min AMRAP
{
5 deadlift 275# (I did 205#)
10 burpees
20 DU
}
4 rounds even

4 min rest

C. 6 min AMRAP
{
10 T2B (Rx was 12)
12 Goblet squat 53# (I did 36#)
}

3 rounds 5 reps

I added:

D. 100 pushups (Day 12)

E. 8 HSHold (in between sets of PUs)

F 3 back bridges

2016-12-23 WOD

WARM
std warmup
2 rnds
{
10 KB Deadlift (left leg)
10 scap pulls
10 KB Deadlift (right leg)
10 skip swings

}

400m run

MAIN

A. Work to a heavy 3-rep deadlift

{

10x45, 10x95, 8x135, 8x185, 4x225, 3x275, 3x305

}

B. "Diane". 21-15-9

{

Deadlift 225#

HSPU

}

time: 11:30 (1 min slower than my PR, but given the deadlifts today, that wasn't happening)

C. For time:

{

30-20-10 burpees

6-4-2 (was 15-10-5) MUs

} 

I added: 

D. HSHold

3x20s

managed one of them for about 10s freestanding! PR!

2016-07-08 WOD

WARM
std warmup
3 rounds
{
5 KB One Leg Deadlifts 35#(per leg)
10 v-ups
}

MAIN

A. Work to a heavy 3-rep deadlift
warm: 10x95, 8x135, 6x185
main: 3x225, 3x275, 3x295, 3x315, 3x335

B. EMOM 10
{
5 benchpress at bodyweight (170 - I scaled to 135)
100m run
}

I added

C. MU rehab work
2x5 slow strict pullups
2x3 Ring dips
2x3 ring pullups

2016-02-22 WOD

WARM
std warmup

MAIN

A. 3 rounds
{
5/leg 1-leg KB romanian deadlifts 36#
5/side 1 arm KB press 26#
}

B. 5x3 Deadlift @ 80%, 90s rest b/t
warm: 8x95, 5x135, 5x225,
3x285 (2 sets), 3x 305 (3 sets)

C. Metcon. With partner (one runs while one works, resume wherever partner left off)
{
400m run
10 Thruster 135#
5 rope climbs
}
4 rounds:
400 - 4 rope climbs - 1 thruster
400 - 3 rope climbs - 4 thruster

400 - 2 rope climbs - 6 thruster

400 - 2 rope climbs - 2 thruster