2024-01-07 WoD

 //Sunday workout

WARM
1000m row
stretching
clean drills

MAIN

A. work to a heavy PowerClean + PushJerk CJ
5x45, 4x75, 4x95, 3x115, 3x135, 2x155, 2x165 (failed 1 of the jerks), 1x175

B. (superset w above)
8x1 HSHold

C. 1-2-3-2-1
{
2 pistols
1 strict chinup
}

2023-06-14 WoD

WARM
400m run
std warmup
OHPress & Jerk drills

MAIN

A. Work to a heavy 3 rep push press, then a heavy 1-rep push jerk
PushPress: 3x75, 3x95, 3x115, 3x135

PushJerk: 1x135, 1x155, 1x165, 1x175(failed)

B. (Superset w A)
6x4 pistols

C. 18 min AMRAP
{
2 block run
12 alternating pistols
1 PowerClean 135#
3 PushJerk 135#
1 PowerClean 135#
3 PushJerk 135# (rx was 7 pushjerk)
}
4 rounds + 1 run

2023-01-30 WoD

WARM
400m run
std warmup
3 rounds
{
4/side gorilla row 26#
2/side pistols (off box)
} 

MAIN

A. Activation. 3 rounds nft
{
2 scap pullup
2 half pullup
2 strict pullup
2 pushup
} 

B. "Cindy". 20min amrap
{
5 pullup
10 pushup
20 air squats
}
20+28 
26 rep PR. Segmented, so not sure if that's "RX" but I'm calling it good. 5 pushup into 2-3 squats, 5 pullup, 5 pushup into remaining 12-13 squats.

2022-10-21 WoD

 A. 5 min airdyne (stationary bike, really)

B. 10,8,6,4,2 of
{
strict pullup
Strict HSPU (div by 2: 4,3,2,1)
Strict pullup
pushup
pistol
DBSnatch 25#
DBCurl 25#
Hanging Leg Raise
}

2022-07-14 WoD

 Crappy hotel gym, but forced myself to do a light workout.

A. 5 rounds, not for time
{
8 lat pulldowns
8 bicep curls
}

B. 4 rounds, not for time
{
10 pushups
8 pistols
}

C. 4 rounds, not for time
{
10 tricep extensions
1 HSHold
}

2022-07-02 WoD

 //gym closed today and feeling pretty sore so just went to the park and did a pretty light workout.

A. 400m run

B. 15 rounds, not for time
{
3 dips
3 strict pullup
3 pushup
2 pistols
}

2022-05-09 WoD

WARM
400m run
std warmup
3 rounds
{
3 OHSquat 45#
6 pistols
2 strict pullups w slow negative
}

MAIN

A. For time, 20 min cap
{
50 OHSquat 45# (Rx was 75#)
40 Bar-facing Burpees
40 Back-rack lunges 75# (did these unbroken)
30 Bar-facing Burpees
30 Power Clean 75#
20 Bar-facing Burpees
20 Pistols
10 strict pullups
}
time: 19:48

2022-03-11 WoD

 //quarantining, so did a park workout near home

A. 800m run

B. 5 rounds, not for time
{
5 pullup
5 pushup
4 Pistols
3 T2B
1 HSHold
}

C. 800m run

2021-10-25 WOD

 WARM
600m row
std warmup

MAIN

A. Chipper: for time, 20 min cap
{
15 strict chinup
40 pistols (Rx was lunges, I did Rx+)
40 DB Snatch 35#
12 strict chinup
30 pistols (Rx was lunges, I did Rx+)
30 DB Snatch 35#
9 strict chinup
20 pistols (Rx was lunges, I did Rx+)
20 DB Snatch 35#
6 strict chinup
10 pistols (Rx was lunges, I did Rx+)
10 DB Snatch 35#
}
time: 17 min

B. 5 rounds, not for time
{
10s Hanging L-Sit
20 leg raise over db
}

2021-06-19 WoD

 A. Run 800m

B. 10, 9, 8...1 (not for time)
{
pullups
pistols
T2B
pushups
}

C. 200m run

2021-04-16 WoD

 A. Row 5 min
1100m

B. 5 rounds, not for time
{
1 HSHold
2 Pistol
4 DB Snatch 50#
8 T2B
16 DU
}

2021-04-10 WoD

 //park workout

A. 800m run

B. 10 rounds, not for time
{
1 Dip
2 Pistol
3 T2B
4 Box Jump 20"
5 pullup
}

C. 400m run

2021-04-09 WoD

 A. 5 min row

B. 5 rounds, not for time
{
5 DBBench 2x25#
4 DBThruster 2x25#
3 Perfect Pullup
2 Pistol
1 HSHold
}

2021-04-08 WoD

 A. 5 rounds, not for time
{
5 DB Thruster 2x25#
5 RingDip
1 HSHold
25DU
2 Pistol
}

2021-03-18 WoD

 A. 5 min row
1100m

B. 5 rounds
{
1 HS Hold
5 DB Thruster 2x25#
5 Ring Dip (banded)
2 pistols
}

2021-03-04 WoD

 A. 5 min row
1100m

B. 1m row for distance
280m

C. 5 rounds, not for time
{
1 HSHold
2 One Arm Chinup (assisted)
3 Pushups
4 Pistol
}

2021-02-27 WoD

 A. 10 min row
2222m

B. 15 rounds, not for time
{
2 HSPU
2 CJ (PowerClean, PushJerk) 135#
2 Ring Pullup
2 Hanging Knee Raise
2 Pistols
}

2021-02-23 WoD

 A. 10 min row

2200m

B. 5 rounds, not for time
{
4 Front Squat 95#
3 RingPullup
2 Pistol
1 HSHold
}

2020-02-18 WoD

 A. 15 min row for distance
3500m

B. 5 Rounds, not for time
{
1 HSHold
2 Pistol
3 Ring Pullup
4 Ring Dip (banded)
5 Thruster 45#
}
 

2021-02-06 WoD

 A. Row 5 min
1100m

B. 10 Rounds, not for time
{
1 HSHold
2 Power Clean 135#
3 Ring Chinup
4 Pistol
5 Deadlift 135#
6 Deltoid Plate Raise 25#
7 Box Jump 24"
8 DB Curl
9 Incline situp
10 DU
}