2025-08-08 WoD

WARM
std warmup

MAIN

Similar to Linda, but weighted chinup instead of SquatCleans
A. 10,9,8,7....3,2,1 of
{
Deadlift 185# (Rx was 1.5x bodyweight, which would be 245# for me. I did 1.1x)
Benchpress 115# (Rx was 1.0x bodyweight, which would be 165#, so this was about 70%)
weighted chinup (Rx was 20x, but I did:
 - 10x5#, 9x10#, 8x15#, 7x20#, 6x25#, 5x30#, 4x35#, 3x40#, 2x45#, 1x50#
}
didn't write time down but was very long - 30-35min?

2025-04-15 WoD

WARM
200m run
2x
{
1 min row
10 ring row
2 inchworm
15 hops
10 banded flys
}

MAIN

A. Benchpress: 5x65%, 5x75%, ME 85%, 5x75%, ME 65%
warm: 5x95, 5x105
main: 5x115, 5x135, 4x155, 5x135, 8x115 (~% based on PR of 185#)

B. (Superset w A) weighted chinups
5x16#, 5x26#, 3x35#, 2x44#, 1x53#

C. 15 min AMRAP
{
10 box jump 24"
7 chinup
1 long block run
}
5+15 (6 full rounds, but went 16 min)

2023-03-14 WoD

WARM
std warmup

MAIN

A. 4 rounds, not for time
{
8 OH Press (45, 65, 65, 65)
3 strict weighted chinups (bw, 15, 25, 25)
20 DU
}

B. 12 min AMRAP
{
8 strict chinup
8 burpees
40 DU
}
4 rounds +8+8

I added:

C. 1 legless rope climb

2023-01-26 WoD

WARM
400m run
std warmup
3 rounds
{
6/side KB Row 26#
5/side KB OH Press 26#
}

MAIN

A. 10 min EMOM
{
min 1: 8 Benchpress 95# (no rest at top)
min 2: 3-5 weighted chinup w slow negative (16#KB) (5 reps first 2 sets, 3 reps last 3 sets)
}

B. 10 min EMOM
{
min 1: 6/side landmine reverse lunge w 25# plate
min 2: 6/side landmine kneeling press w 25# plate
}

C. 8 min tabata (ie. double tabata)
{
even sets: 12 cyclist squat (close heel squat w plate under heels)
odd sets: 50' farmer carry 2x53# KB
}

2022-07-20 WoD

WARM
std warmup

MAIN

A. activation. 4 rounds, not for time
{
25 DU
4 chinups, weighted (0, 15, 20, 25#)
10 KBS 53#
}

B. 3 rounds, 2min rest b/t, total for time:
{
500m row
65 DU (Rx+. Rx was 100 SU)
10 chinups
}
time: 15:30

2021-06-09 WoD

 A. 5 min row
1100m

B. Not for time
{
5 Strict HSPU
10 Back Squat 95#
5 Weighted chinup 0#

4 Strict HSPU
10 Back Squat 95#
4 Weighted chinup 10#

3 Strict HSPU
10 Back Squat 95#
3 Weighted chinup 20#

2 Strict HSPU
10 Back Squat 95#
2 Weighted chinup 30#

1 Strict HSPU
10 Back Squat 95#
1 Weighted chinup 40#
}

2021-03-06 WoD

 A. Row 5 min
1200m

B. 1,2,3,4 of
{
PowerClean + PushJerk 135#
HSPU
Weighted Chinup 25#
}

C. 5,4,3,2,1 of
{
DB Curl 25# (per side)
Hanging Knee Raise
}

2020-12-29 WoD

WARM

Row 5 min (1050m)

MAIN

A. Activation 3 rounds, not for time
{
3 cleans 45, 65, 65
2 chinup
1 HSHold
}

B. 5 rounds, not for time:
{
3 Clean & Jerk (power clean, push jerk) (95, 115, 135, 155, 165(clean only)
3 Weighted chinup (10, 20, 30, 40, 50#)
3 Strict HSPU
}

2020-11-17 WoD

 MAIN

A. 20 min row for distance

2600m

B. 3 rounds

{

3 Power Clean + Push Jerk 45, 65, 75

3 Ring Chinup

1 HSHold

}

C. 5 rounds as follows
{
3 CJ 95#
6 HSPU
5 Weighted Chinup 10#

3 CJ 115#
5 HSPU
4 Weighted Chinup 20#

3 CJ 135#
4 HSPU
3 Weighted Chinup 20#

3 CJ 155#
3 HSPU
2 Weighted Chinup 30#

}

2020-11-04 WoD

 WARM

light stretching

MAIN

A. 1000 m Row

B. 5 Rounds, not for time
{
1 HSHold
3 Weighted Chinup 0/10/20/30/40
5 OHPress 45/65/75/85*/95* (* = Pushpress)
5 Front Squat 45/65/75/85/95
}

C. 3 Rounds, not for time
{
2 One Arm Chinup (assisted)
2 One Arm HSHold (assisted)
2 Weighted Pistol 0/10/20
}

2020-10-26 WoD

 WARM

Light Stretching
Snatch and OH Squat w empty bar

MAIN

A. 5 Rounds, not for time
{
3 WeightedChinup 0#, 10#, 20#, 30#, 40#
1 Power Snatch
3 OH Squat 45#, 55#, 65#, 75#, 85#
20 DU
}

B. 5 Rounds, not for time
{
1 HSHold
1 Power Clean
3 Front Squat 95#, 115#, 135#
1 StrictMU
}

2020-10-05 WoD

 WARM

light stretch

couple of each movement below, at lighter weight/body weight

MAIN

A. Not for time.

{

1 Clean, 5 Front Squat 95#

5 weighted chinup10#

10 Weighted pushup 10# plate

20 DU

}

1, 5, 5, 10, 20, 95#, 10#

1, 4, 4, 8, 20, 115#, 20#

1, 3, 3, 6, 20, 135#, 25#

1, 2, 2, 4, 20, 155#, 35#

1, 1, 1, 4, 20, 165#, 45#

Then did 1 rep weighted chinup

55#, 65#, 75#, 85#

2020-09-07 Covid workout #135

 MAIN

A. 4 mile hike

(later)

B. 5 rounds

{

3 perfect pullup

3 Squat Clean Thruster 45#

3 weighted chinup 25#

3 Inverted Hang to TuckFrontLever

}

C. 10 rounds, not for time

{

1 StrictMU

1 Squat Clean 145#

1 HSHold

}

2020-07-31 Covid workout #108

WARM

light stretching

MAIN

A. 5 rounds

{

1 Static Ring Hold 2-3s

2 Archer Ring Dip (scaled)

3 weighted ring chinup 25#

}

B. 1,2,3...6,7,6....3,2,1 (49 reps) fast, but didn't time

{

burpees

air squat 

pushup

}

C. "Annie": 50,40,30,20,10 of

{

DU

situps

}

time: 8 min (slow!)

2020-07-15 Covid workout #94

WARM

light stretching

MAIN

A. 5 rounds

{

10 OHPress 45#

10 DBCurl 25#

5 T2B (rings)

}

B. 5 rounds

{

10 InclineDBTricepRaise

1 HSHold

}

C. 3 rounds

{

1 StrictMU

2 OneArmPushup (assisted)

3 Weighted Chinup 25#

4 pushup

}

2020-07-09 Covid workout #88

Got a barbell on craigslist! Yay!

WARM

passthrus

light stretching

MAIN

A. 10 Rounds

{

1 PowerSnatch 45#

2 OHSquat #45

3 OHPress #45

4 Thruster #45,

5 Hang Power Clean #45

}

B. 5 rounds

{

2 Strict MU

2 OneArmHandstand (assisted)

}

C. 5 rounds

{

4 weighted pistol 25#

3 weighted chinup 25#

1 HSHold

}

2019-09-27 WOD

WARM
std warmup
200m row
several of movements in A.

MAIN

A. 20 min EMOM, rotate on minute
{
A. 1 Power Clean + 4 Front Squat 135# (Rx was 5 reps)
B. 5 deficit HSPU 3" (Rx was 6-8)
C. 6 C2B pullups
D. 15s AirDyne Sprint (10-12 cal)
}

B. 3 rounds, not for time
{
5 benchpress 135#
5 Weighted Chinup (16#, 23#, 36#)
5 KB Goblet Squat 53#
}

2019-08-09 WOD

WARM
800m row
std warmup
snatch drills

MAIN

A. EMOM 10
{
Power Snatch
Hang power Snatch
2 OH Squat
}
2x45, 4x65, 3x75, 1x95

B. 4 rounds, each movement 1 min (max reps in 45s, 15s rest)
{
MU (5,5,4,4)
DU (40x4)
T2B (12x4)
Air Squat (15x4)
}

Accessory (Rx was 10 rounds - I went heavier and did 5)

C. 5 rounds
{
3 bench press (95, 4x135)
3 weighted chinup (10,15,20,25)
3 cleans (95, 4x135)
}

2019-02-23 WOD

WARM
1500m row
std warmup
2x15 KB Thruster 36#

MAIN

A. 10 rounds for time
{
10 thruster 75# (did all sets unbroken)
10 pullups
200m run
}
time: 24:25

B. 3 sets, not for time
{
5 weighted ring dips 36#
4 weighted chinups 36#
}

2018-11-20 WOD

WARM
std warmup

MAIN

A. 5x3 deadlift at ~60%
{
warm: 5x95, 5x135,
main: 3x185, 3x185, 3x185, 3x225, 3x225
}

B. For time:
100 DU buy in (did 85 ub. doh!)
3 rounds of:
{
400m run
10 deadlift 185 (Rx was 225)
}
100 DU cash out

I added:

C. 2 rounds, not for time
{
5 Reverse DB fly 2x25#
4 DB Ext Rotation 15#
3 Weighted Chinup 36#
2 Weighted MU 15#
1 HS Hold
}