2019-12-24 WOD

Xmas Eve partner wod. I brought Tom along.

WARM
std warmup
rotate through a few rounds of each of the below, at reduced weight

MAIN

A. 5 round for time, 13 min cap
{
250m row (Tom did 150) - so total of 2000m
2 MU (subbed for 2+2 of below, instead of 6+6)
4 pullups 
4 pushups
}
10:30

B. 5 round for time, 13 min cap one partner works, other rests, swap after each full round
{
20 alternating DB lunges 2x35#
10 DB Box stepups 2x35#
5 Dball clean 100#
}
We got through 3 rounds each only

C. 5 rounds for time. both partners work - switch when both finished a movement
{
20 cal Airdyne (Rx was 30)
12 KBS 53#
6 goblet squat 53# (Rx was 12 reps)
}
9:40

2019-12-21 12 Days of Christmas WOD!

tom came along today.

WARM
750m row
std row

MAIN

A. 12 days of Xmas. Do like the song. 1, then 2,1, then 3,2,1
{
1 Power Clean & Push Jerk 135# (Rx was 155)
2 strict RingMU
3 Box Jump 24"
4 Hang power Snatch 75# (Rx was 115#
5 burpees
6 Push press 75# (rx was 115#)
7 T2B
8 Pistols
9 wallball
10 C2B pullup
11 strict HSPU
12 Front Squat 135# (Rx was 155)
}
So totals to 12, 22, 30, 36, 40, 42, 42, 40, 36, 30, 22, 12 respectively
364 reps total
time: 49:40

2019-12-14 WOD

Saturday WOD. Tom came along, scaled, but held pace w me tehw hole tim@
WARM
750m row
std warmup
clean drills

MAIN

A. 30 rounds for time, 60 min cap (I had to wrap earlier that due to an apt, so did 20 rounds for time)
{
1 Strict MU
2 lungester 2x35# (left lunge, right lunge, DB thruster)
3 Power Clean 135#
4 burpees
}
20 rounds in 37:37

2019-11-30 WOD

Saturday wod. Tom came along.

WARM
1500m row
std warmup

MAIN

A. 3 rounds for time
{
50 DU
20 cal Airdyne (Rx was 25)
}
(forgot what time was)

5 min rest

B. 3 rounds for time
{
500m row (tom did 250)
25 KBS 53#
}
(forgot what time was)

5 min rest

C. 50 Burpee box jump over
(tom and I split it and did 25 each)

2019-11-28 Thanksgiving WOD

Partner holiday wod. brought Tom along.

WARM
3x150m row
std warmup

MAIN

A. 16 min EMOM
{
even: 10 cal row (Rx was 12)
odd: 4 dball clean 100#  + 3 burpees (Rx was 5+3)
}

2 min rest

B. 16 min EMOM
{
even: 10 cal AirDyne
odd: 8 DB box step-over 20" 2x35# (Rx was 10 reps, 2x45#)
}

2 min rest

C. 16 min AMRAP - one partner finishes a round, then other partner does a round
{
5 deadlift 115#
5 Hang Power Clean 115#
5 Push Jerk 115#}
}
add one rep to each movement per round
(I went down to 95# after the first round - back was feeling tweaky after heavy deadlifts yesterday)
5s, 6s, 7s, 8s, 9s, and got 25 reps of 10's

2019-11-02 WOD

Saturday, Tom came along
WARM
600m row
std warmup

MAIN

A. 5 rounds for time, 20 min cap, scale to fit within cap
{
200m run
15 pullup
10 HSPU (Rx was 12)
8 FrontSquat 95# (Rx was 9 at 115)
}
19:15

5 min rest

B. 5 rounds for time, 20 min cap, scale to fit within cap
{
10 cal Assault Bike (Rx was 20 cal airdyne)
12 wallball 20# (Rx was 15 @ 25#)
8 alternating DB Snatch 50# (Rx was 12 @ 50#)
4 dball over 100# (Rx was 9 @ 100#)
}
19:30

2019-10-26 WOD & Hike

Saturday workout, Tom came along

WARM
750 m row
std warmup

MAIN

A. 3x5 back squat
warm: 5x45, 5x45
main: 5x95, 5x115, 5x135

B. 30 min EMOM:
{
1: 16 KBS 53# (Rx was 70)
2: 12 wallball 20# (Rx was 16 reps)
3: 12 cal AirDyne
}

Later,

C. ~3km walk, but the dog got bitten and I had to carry him out for ~1.5k!

2019-10-19 WOD

Hero Wod + extra work. Tom came w me

WARM
50 cal airdyne
std warmup
clean drills

MAIN

A. "343" - w 30 min cap.
{
100 Deadlift 135#
100 Power Clean 95#
100 G2O (power clean + push jerk) 65#
43 burpees
}
I got through the 300 reps but at 30:30, so didn't get the burpees.

(Tom did 75*65#, 75x45#, 75x10, and 43 burpees)

B. Partner Airdyne. M/M team does 200 cals, trade off every 20.
We did 5 rounds, with me doing 20 cals, tom doing 15,10,10,10,10. and we finished in 9:40

2019-10-12 WOD

Went in despite slight pulled muscle in my back. Decided to scale everything, and see how it went. Tom came along too.

WARM
3 min airdyne
std warmup
200m run

MAIN

A. 3x5 back squat 50% (went super light)
5x45, 5x75, 3x5@95 (tom did 75)

B. 20 rounds for time
{
1 strict HSPU
2 Power Cleans 95# (Rx was clean at 135# Tom did 65#)
3 strict pullups
}
time: forgot to check! I think 14 min?

2019-10-05 WOD

Saturday Partner WoD, Tom came along

WARM
std warmup, several of movements below

MAIN

A. 20 min EMOM
{
even: 12 cal row (Rx was 15. Tom did 8)
odd: 8 T2B, 4 Strict HSPU (Rx was 10+5, not strict. Tom did K2E+wallwalk)
}

4 min rest

B. 20 min EMOM
{
Even: 15 cal AirDyne (Tom did 10)
Odd: 10 KBS 53# + 8 KB Goblet Squat 53# (Rx was 10+10. Tom did 26#)
}

2019-09-28 WOD

Partner WOD. Tom came along

WARM
4x300m row
std warmup

MAIN

A. 3 rounds - each partner does a full round, rests while partner does theirs
{
8 Deadlift 185# (Rx was 10 @ 225. Tom did 5@95#)
4 MU (Rx was 5. Tom did 10pullup/10pushup)
50 DU (tom did 100 SU)
}
time: 13min

5 min rest

B. 3 rounds - each partner does a full round, rests while partner does theirs
{
200m run
5 wall walk (Tom did 2)
5 power snatch 95# (Rx was 115 full snatch. Tom did 25# bar power snatch)
}
~13 min - didn't note time.

2019-09-21 WOD

Tom came with me, but tweaked shoulder meant scaling everything (back squat, situp, box stepups, run)

WARM
std warmup
several of movements below
1200m row

MAIN

A. 10 rounds
{
5 thruster (start 75#, increasing weight per round)
10 pullups
5 box jumps 30"
200m run
}
Thruster weight: 2x75, 2x85, 2x95, 2x105, 1x115, 1x125
time: 29:29

2019-09-14 WOD

Saturday, partner wod, Tom came along w me

WARM
750m row
std warmup
several of each of movements below

MAIN

A. 30 min AMRAP
100 T2B buy-in (one time only) - I did 50, and Tom did 50 knee raises..
{
10 MU (I did 5 MU, Tom did 10pullup, 10pushup)
20 box jump 24" (10 each)
30 wallball each (I did 20#, tom did 10#)
40 DU each (I did 40 DU, tom did 80 SU)
50m Dball carry each (I did 100#, Tom did 50#)
}
2 full rounds plus MU, box jump and 15 wallball each before the timecap

2019-08-31 WOD

//Tom came along, but not a partner workout.

WARM
std warmup
50 cal airdyne
200m run

MAIN

A. For time, 35 min cap
{
200DU
800m run
25 OHSquat 75# (Rx was 50 @  95)
50 pullups
50 cal Airdyne
400m run
15 OHSquat 95# (Rx was 25 @  115)
25 C2B pullups
25 cal Airdyne
100 DU
}

34:30

(Tom subbed Front squats for OHS, and did fewer of them, and did SU instead of DU. Rx'd the rest)

2019-08-24 WOD

Partner wod, Tom came along

WARM
std warmup
2 min AirDyne
200m run

MAIN

A. Activation: 3 rounds, not for time
{
10s plate step-ups - fast
5 OH press 45#
5 Push Press 45#
10 hollow-rocks
10 supermans
}

B. For time, with partner, one works while other rests
{
500 DU, or 750 SU (I did 300 DU, Tom did 300 SU)
150 push press 95# (I did 75 reps at 95#, Tom did 75 @ 35#)
100 T2B (I did 50 T2B, Tom did 50 hanging knee raise)
50 front squat (5x5 each, me at 95#, Tom at 35#)
1 mile run together
}
time: 33:00

I added:

C. StrictMU practice
3 strict MU, 1 slow strict MU

2019-08-17 WOD

Saturday WOD & Tom came along

WARM

100cal Airdyne (moderate pace, in 3 segments)
std warmup
Several of movements below
200m run

MAIN

A. Partner WOD. do run together, split rest of work as you want (I did a bit more than half on the last few rounds)
{
400m medball run 30#
50 DB Deadlift (2x35#, Tom did 2x15) (25 each)
50 DB Front Squat 2x35# (25 each)
50 push press 1x35# (25 each)

400m medball run 30#
40 DB Deadlift (2x35#, Tom did 2x15) (25 each)
40 DB Front Squat 2x35# (25 each)
40 push press 1x35# (25 each)

400m medball run 30#
30 DB Deadlift (2x35#, Tom did 2x15) (25 each)
30 DB Front Squat 2x35# (25 each)
30 push press 1x35# (25 each)

400m medball run 30#
20 DB Deadlift (2x35#, Tom did 2x15) (25 each)
20 DB Front Squat 2x35# (25 each)
20 push press 1x35# (25 each)
}
Time: 37:47

I added

B. Strict MU practice
1,2,3 UB

2019-08-10-WOD

WARM
1500m row
std warmup

MAIN

A. 10 min AMRAP w partner
{
P1: 100m farmer carry 2x53# kb (tom did 2x16)
P2, amrap until P1 finishes:
- 7 Thruster 95# (Tom did 35# bar)
-7 burpees
}
4 rounds of each, plus 3 thrusters

B. 10 min AMRAP w partner
{
P1: 5 strict HSPU (Rx was 10 hspu, tom did db press)
P2: 5 d-ball over 100# (tom did 30#)
}
4 rounds

C. 10 min AMRAP w partner. Both finish a movement, then switch
{
P1: 15 cal Airdyne
P2: 10 Box jump 24" (last round I did 30"
}
5 rounds

2019-07-27 WOD

Saturday partner workout w Tom.

WARM
500m row
std warmup
400m run

MAIN

A. 4 rounds each for time
{
7 Push Jerk 115#
12 back squat 115# (Rx was 14 reps)
}
8 min

rest 3 min

A. 5 rounds each for time
{
5 front squats 115# (Rx was 7)
14 pullups
}
12:30

rest 3 min

C. 3 rounds each for time
{
5 Clean & Jerk 115# (Rx was 7)
1 legless rope climb 12' (Rx was 2 to 15' or 3 to 12')
}

forgot to note time on this one

D. 800m run

I added:

E. 2 strict MU

2019-06-08 WOD

Saturday partner wod, Tom came along.

WARM
std warmup
200m run
several of movements below

MAIN

A. 10 min EMOM
{
odd: 5 thruster 95# (Rx was 6 @ 135) - Tom did 45# bar
even: 3 Strict MU (Rx was 6 MU) - Tom did 4 strict pullups, 4 pushups
}

B. "Kelly" w partner. 5 rounds for time, run together, trade off as needed
{
400m run (together)
30 wallball 20# (3x5 each)
30 box jump 24" (15x1 each)
}
23:30

2019-05-27 Memorial day Murph

Had an appointment that precluded going to BCF at the two times they were doing Murph. So, Tom and I went and did it early at a local park. Tom did a half-murph and finished at 38:00. I finished at 34:18 - a PR, but did it segmented and without a vest

A. Murph: For time:
{
1 mile run
100 pullups
200 pushups
300 Air Squats
1 mile run
}

time: 34:18

(did 15* 5-10-20, then 5 rounds of 5-10)