2022-10-05 WoD

 WARM
400m run
2 min airdyne
std warmup
pushpress drills

MAIN

A. Work to a heavy 2-rep push press
5x45, 5x75, 4x95, 3x115, 2x135, 1x145 (failed second rep)

B. (superset w above) (Rx+ option) Weighted dips with downward 3sec tempo (3xxx)
bodyweight, 18#, 26#, 35#, 44#

C. 4 rounds, each for time, 2min b/t
{
8 cal Airdyne
25 pushups
5 Pushpress 95#
25 DU
}
2:50, 2:53, 3:00, 2:52

2019-10-28 WOD

WARM
std warmup
700m row

MAIN

A. 3x5 deadlift at 70%
warm: 5x45, 5x95, 5x135,
main: 5x185, 5x205, 5x225

B. 3 rounds, not for time
{
3 weighted pullups 26#
5 strict pullups
7 kipping pullups
}
(last 2 sets were 3-5-5)

C. 3 rounds, not for time
{
3 weighted ring dips 26#
5 strict ring dip
}

D. T2B Annie (did half # of T2B, so...)
{
50, 40, 30, 20, 10 DU
25, 20, 15, 10, 5 T2B
}

2019-10-22 WOD

WARM
std warmup
250m row
deadlift, clean drills

MAIN

A. Activation. 5 rounds, not for time
{
15 DU
5 T2B
}

B. Deadlift 3x5 ~65%
warm: 5x45, 5x95, 5x135
main: 5x185, 2x5x205 (50, 55% but my ORM was years ago so..)

C. (superset w above) weigthed dips
3x5 weighted ring dips 26#

D. 3 rounds for time, 16 min cap
{
400m run
10 Strict HSPU (Rx was 15, but kipping)
8 Power Cleans 135# (Rx was 10 reps)
4 Ring MU (Rx was 5)
}
13:57 (scaled to fit under cap, but seeing my time I could have probably done 2 more power cleans per round)

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#
}

2018-11-30 WOD

WARM
std warmup
40 wallball passes

MAIN

A. Benchpress 3x5 at 60%-ish,
warm: 10x45#, 8x95#
main: 3x5 at 135#, dead stop on each rep

B. 14 min AMRAP
{
21 wallball 20#
15 KBS 53#
9 Burpee box jump 24"
6 Ring dip
}
4 rounds even

accessory

C. 3 rounds, not for time
{
unbroken:
{
3 weighted strict pullups 15#
3 strict pullups
3 kipping pullups
}
unbroken:
{
3 weighted strict dips 15#
3 strict dips
}

}

2018-01-16 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
10 cal row
10 air squats
10 push press 45#
}

B. CF Open 16.5 (and 14.5)
21,18,15,12,9,6,3 of
{
Thruster 95#
Bar facing burpees
}
18:15. A little slower than my best time in '16, but I lost count during one round of the burpees and may have missed a couple? Either way, this was acceptable time, and I felt like I pushed myself pretty hard, but not 110% 'open level' effort.

C. 6 rounds, not for time
{
3 weighted dips - 2x0, 2x16, 2x26
3 weighted pullups - 2x0, 2x16, 2x26
}

2015-02-23 WOD

WARM
std warmup (I was late and missed most of it)

MAIN

A. 800m run @ 75%

B. Pullup and dip progression work

- Strict pullup: 9,8,7,6,5 = 35 reps
- Weighted dip: 5x36#, 5x36#, tried doing weighted ring dips, 3x36#, 2x36#

C. 3x10 Back squat @ 50% (Deload week of strength cycle)
warm: 5x45, 5x95
main: 3x10 @ 135#

D. 3x30 cal row for time
1:26, 1:28, 1:33

I added:

D. February challenge: Weighted plank hold for time (45#)
time: 1:23

E. 3x10 GHD situps

2013-05-29 WOD

A. 4 x 400m run for time, rest between rounds for same amount of time as the run
Times: 1:25, 1:25, 1:28, 1:27

B. Tabata T2B or situps
I switched to situps partway through, then back to T2B for last round. Lowest reps was 7
9 (T2B)
8 (T2B)
8 (T2B)
7 (T2B)
8 (situps)
8 (situps)
7 (situps)
7 (T2B)

C. Dip progressions

- 10 ring dips at 51x1 tempo (3,2,3,2)
- 3x5 weighted ring dips 20# (did 1 set on rings, 2 sets on parallel bars)

2013-05-22 WOD

A. Tabata Plank hold
8 rounds
{
20s plank hold
10s rest
}

B. Front Squat 3x5 at lighter weight
95, 115, 135#

C. OH Press 3x8 at lighter weight
65, 75, 95

D. Dip progressions
- 10 ring dips at 51x1 tempo (3,2,2,2,1)
- 3x3 weighted ring dips, 20#

2013-05-01 WOD

WARM
std warmup
200m run
15 medball toss 20#

MAIN
A. Frontsquat, 31x1 temp, 3x4-6 reps, heavier than last week
I did 3x4 @ 155#

B. OH Press, 3x5 @ 80%
I did 105 for 2 sets, 110 for 3rd set, but only 3 reps before failing

C. Dip progression
- 10 ring dips at 5111 temp (did sets of 4,3,3)
- 3x5 weighted ring dips 20# (did 4, then a set of 4 where I dropped the weight after 2, then 4 unweighted)

D. Easy run
Did 1 mile, ease pace

2013-04-24 WOD

WARM
std warmup
2x
{
10 wallball 20#
5 pushups
}

MAIN
A. Front Squat 3 sets 4-5 reps at tempo
I went 135# for one set, then 155# for 2 sets but last set only 3 reps

B. OH Press 3 sets 4-6 at 75%
did 5 reps at 95
did 4 reps at 115 <75% of 155, so too heavy! Should have been 105. oops
did 2 reps at 115, then went to 105

C. Dip progressions
- 10 ring dips at 511 temp (3,3,2,2)
- 3x5 weighted ring dips, 20#

D. 1 mile run

2013-04-17 WOD

A. Front Squat, 3x 4-6 at tempo 31x1
I did 145#. A little heavy, as I failed on the last rep (2 sets of 4, one set of 3)

B. OH Press 3 x 4-6 reps at 70%
I did 105# which is 80% my ORM of 130#, but I want to shoot for 140#,

C. Dip progressions
- 10 Ring dips (3, 2, 2, 2, 1) at 51x1 temo
- 3x5 weighted ring dips (20# dumbell)

D. [was supposed to do an easy run, but skipped it and will try to do 5k this afternoon]