2022-05-22 WOD

A. Run 4.5km; 24:43; 5:37 pace 

B. OHPress
10x45, 8x65, 6x75, 4x85, 3x95, 1x105

C. 2x2 TGU
2x26#, 2x36#

D. 5 rounds
{
5 strict chinup
1 HSHold
}

2020-07-21 Covid workout #100

WARM

stretching

MAIN

A. 5 rounds, not for time

{

2 Static Ring HOld

2 Archer Ring Dip (assited)

2 strict ring pullup

}

B. 5 rounds, not for time

{

1 Snatch 45#

2 OHSquat 45#

3 OHPress 45#

4 Thruster 45#

5 Hang Power Clean 45#

}

C. 3 rounds, not for time

{ 

2 TGU 25#

3 Pike pushup (parallettes)

}

2019-12-19 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1000m row
4:10

B. 5 rounds, not for time
{
1 strict MU, add one per round
1 HSHold ~10s
10 GHD situp
}

C. 3 rounds, not for time
{
2 BarFalseGripHang 1-2sec
2 TuckFrontLever 3-4 sec
2 TGU's 36#
}

2019-09-06 Travel Workout

Travel workout while in the hotel for a conf...

A. 5 rounds, not for time
{
1 TGU/side, 30# KB
5 strict chinup
}

B. 5 rounds, not for time
{
6 DB benchpress 2x45#
1 HSHold 10s
}

C. 3 rounds, not for time
{
5 DB Curl/side 25,35,45#
5 DB Row, right side only 50#
5 DB cable pulldown right side only 100#
}

D. 3 rounds
10 cable pull down crunch

2018-12-13 WOD

active recovery day

WARM
std warmup
3/side TGU with 10# DB

MAIN

A. 1k row
4:03

B. Work to a heavy/moderate CJ
5x45, 3x75, 3x95, 2x115, 2x135, 2x155 (latter rep failed the jerk)

C. (superset w above) HS Hold
6, at 10-15s each

D. MU practice
2 strict MU
2 slow strict MU (12s each)

2018-10-16 WOD

WARM
std warmup
deadlift warmup 2x5x45, 5x95, 5x135

MAIN

A. 10 min emom
{
odd: 3 deadlift 185% (that's about 50% of my one time max - Rx was 70%)
even: 8 HSPU (2 strict + 6 kipping; Rx was 10)
}

B. 13 min AMRAP
{
10 T2B

10 DB Snatch 35# (Rx was 50#)

10 OH DB Lunge 35# (Rx was 50#)
}
6 rounds plus 10 T2B

I added:

C. 3 rounds, not for time
{
2/side TGU 26#
2 Strict MU UB
10 GHD situps
}

2018-05-03 WOD

Active recovery day.

WARM
std warmup

MAIN

A. 500m row
2min

B. 2/side TGU
26, 26, 35#

C. 2/arm HSPlateStep (superset w above), 3 rounds

D. Work to a heavy push jerk (off the rack)
10x45, 5x95, 4x115, 3x135, 2x155, 2x175, 1x190 (failed)

E. 2/side assisted one arm chinup (superset w above)

F. 2 StrictMU

2018-02-08 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
4:10

B. Work to a heavy Push Jerk
10x45, 5x75, 4x95, 3x115, 2x135, 2x155 (stopped there, wasn't feelin' it)

C. (Superset w above) 2 TGU/side
16#, 23#x4

D. Strict MU practice
5 singles

E. 2x5 BarbellGluteBridge 45#

F. Back bridge
3x1

2017-10-24 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
4 TGU's (2 per side) 26#
10 kip swings
10 power jumps
}

B. 4 rounds for time
{
2 Strict MU (Rx was 5 kipping)
30 DU
10 KBSnatch 35#
100m run
}
time; 10:20

Accessory work:

C. 3 rounds, not for time
{
20 banded face pulls
12 GHR's
45s weighted plank 45#
}

D. Tuck Front Lever Pulls
3x2

2016-04-27 WOD

WARM
std warmup (which I missed most of it)

MAIN

A. 30 TGU (15/side)
I went light because of shoulder issue - 16#

B. 3 rounds for time
{
60 DU
30 no-pushup burpees
15 HSPU
5 CJ (was power snatch but I modded) 115#
}
time: 17: 56 (I think - didn't write it down)

C. 3x8 Back Squat
warm 8x115
main 3x8 @ 155

I added

D. Tuck Back Lever
3x2, extending one leg 3/4 of the way on several reps. getting there.

2016-04-26 WOD

WARM
std warmup
2x
{
10 kbs
5 v-ups
}

MAIN

A. 3 rounds, not for time
{
20 GHD situps
20 OH Squats w PVC
20 Pushups
}

B. 3 rounds for time:
{
400m run
25 KBS 53# (supposed to be full overhead but I did russian because of shoulder issue)
15 T2B
}
time: 11:58

I added:

C. 3 Turkish get-ups/side (1x 26#, 2x18#)

D. 3x3 One Arm Chinup (assisted) per side

E. 3x8 GHD back extensions

2016-02-16 WOD

WARM
std warmup
200m run

MAIN

Group did snatch complex followed by an emom. I'm trying to rest a strained(?) shoulder, so did clean complex instead (straight overhead doesn't bother it, but wide grip does). For the EMOM, I just did turkish getups at light weight, since part C involved clean and jerks

A. Clean complex, work to a heavy
{
Power Clean
Hang Clean (full squat)
Front Squat
Push Jerk
}
warm: 45, 75, 2 rounds each
main: 95, 115, 135, 155, 165

B. TGUs, 26#
6/side

C. For reps: (these were all supposed to be from the hang, but most I managed was a set of 4 before breaking)
Amrap 90s
Clean & Jerk 135# (10)
rest 60s
Amrap 60s
Clean & Jerk 135# (6)

rest 30s

Amrap 30s
Clean & Jerk 135# (4)

rest 3 min

D: 200m OH KB Carry (36#) 

100m / arm, locked out, no breaks

2015-12-17 WOD

(makeup for Monday)
WARM
std warmup
6 TGS 36#
10 goblet squat 26#
clean warmup
thruster warmup

MAIN

A. December challenge:
AMRAP 5 of Squat Clean Thrusters, 95/135/165
Max weight moved overhead in 5 min, pick any of above weights

I did 95#, sets of 5 reps w short rest after each.

Total: 32 reps (6x5+2) =  3040#

B. EMOM12
{
20 DU
3 Power clean 135#
}

C. AMRAP 5
{
5 HSPU
5 Box Jump 30"
}
Total: 4 rounds + 2 HSPU

I added:

D. Pullup work
5 strict pullups
5 strict C2B pullup
2x3 HRpullup
2 bar MU
2 strict bar MU

2015-01-15 WOD

WARM
std warmup

MAIN
A. 50(!) Turkish Get Up. Not for time
25/arm. Did 23 with 26#, last 2/arm with 35#

B. Row 2k at 70%
~8:30

I added

C. MU practice
2 successful, 2 failed

2013-09-18 WOD

WARM
std warmup
2 rounds
{
1 wall walk
10 ball slams
10 good mornings
200m run
}

MAIN
A. Deadlift 3x12 @ 60% of max
warmup 135x10
185x12, 185x12, 185x12

B. OH Press 3x12 @ 60% of max
warmup 45x12
75x12, 75x12, 75x9 (failed last couple reps)

C. TGU 10 per side moderate weight
35#, I did 8 per side before we ran out of time

D. EMOM 10
{
10 35# KB Snatch (5 per side)
}

I added

E: MU Progression
2x3 lever swing
2x4 ring pullup

2013-08-16 WOD

A. 400m walk with barbell ovrhead

B. AMRAP 8, backsquat ladder (1,2,3,4,5, then repeat), rack weight between reps.
I did 165#, 3 rounds + 8reps (53 reps total)

C. 20 TGUs (10/arm)
I did 26#

I added

D. MU progressions
3 MU attempts (failed)
3 lever swings
3x3 ring pullups

2013-06-18 WOD

WARM
std warmup
400m run

MAIN
A. 15 TGU's per side

I did 35lb, 10/side

B. Work to a heavy triple snatch (hi-hang, hang, floor).

I got to 105#

C. Skills practice

I worked on MU's

- 2 failed MU attempts
- transition practice
- 2x3 ring pullups (to chest)

2013-06-06 WOD

Bryan Miller must be letting his regional win go to his head. This was a lot of work for "active recovery day" :-)

A. 10 min double under practice
(max unbroken reps was 35. Really have been slacking on my DUs lately)

B. 15 Turkish get-ups, per side
I did w 26#

C. 20 min row
4252m

lacrosse ball / barbell mobility work

then I added
D. 3x3 ring pullups w 3 second hold at the top

2013-03-22 WOD

WARM
std warmup
200m run

MAIN
A. TGUs, 10 per side, 26lb

B. 200m run, 5 sets, 90sec between, 80% effort

C. DB rows, 10 per side, 3 sets, 53lb kettlebell

I added

D. pullup practice
10 pullups, mix of bar and ring

2012-12-20 WOD

Active recovery day

A. 5 min TGU practice (26#, 7-8 each side)

B. 20 min row (4500m)

C. 10 min mobility practice

D. Did some HSPU practice/HS Hold practice