2024-10-17 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, each 1 min round finish required work then rest to top of minute
{
min 1: 10cal Airdyne
min 2: 11 shuttle runs
min 3: 16 KB FrontRackLunge (alternating) 2x26#
min 4: 20 GorillaRow 2x26# kb
}

B. Work to a heavy 5-rep set of deadlifts
{
8x95, 6x135, 5x185, 5x225, 5x255, 3x285
}

2024-10-16 WoD

WARM

2 rounds
{
1 min Airdyne
2 inchworm
5 shoulder swimmers
5 OHpress 45#
30s hang
}

MAIN

A. 5 rounds, not for time
{
5 OHPress (1x65, 4x75)
10 banded lat pulldown
3 seated box jump 24"
}

B. 10 rounds for time
{
4 burpee box jump over 24" (Rx was 30#)
5 DB PushPress 2x30# (Rx was 50#)
1 C2BPullup+5pullup (Rx was 6 C2B)
}
13:24 (scaled)

2024-10-15 WoD

WARM

2x
{
1 min row
10 90/90
4 spiderman
6 DB Bench 2x25#
3 Pin FrontSquat 45# (full depth)
3 Pin BackSquat 45# (full depth)
}

MAIN

A. Pin Squats, first in lowest position, then at 50% depth, with following scheme (used 225 as my max percentage FS, even though I've not hit that for a bit)
{
3 FrontSquat to rack, 1sec rest
30 sec rest
3 BackSquat to rack, 1 sec rest
}
2x135 (full depth)
1x165, 1x195, 1x225 (1/2 depth)

B. 3 rounds, each for 2 min, 2 min rest b/t
{
15 DB Bench 2x30#
6 BackSquat 165#
Row for cals in remaining time
}
11, 13, 15 cals

2024-10-14 WoD

WARM
2 rounds
{
1 min row
2 inchworm
10 KBS 35#
30s SU/DU
10/10 toe raise/heel raise
}

MAIN

A. 4 rounds not for time
{
6 single leg glute bridge (per side)
6 goblet lunge (per side) 25#
30s cross-over practice
20 banded crunches
}

B. For time
{
100 DU
50 abmat situps
150 KBS 44# (Rx was 53#)
50 abmat situps
100 DU
}
time: 13:02

2024-10-13 WoD

 A. Bike 21.22km; 1:08:38; 18'55 km/hr pace

2024-10-12 WoD

 //partner workout, but did it solo, equal parts work/rest

WARM

500m row

2 rounds
{
5 bootstraps
10 scap pulls
200m row
10 goblet squat 26#kb
10 KB lunge 26#
10 OHPress 26#
}

MAIN

A. 26min AMRAP. equal time work/rest, but some rest was working/hold, as noted
{
20 DB Pushpress 2x30#db (Rx was 40#)
~20s OHHold 2x30#db
20 situps
~30s rest
20 DBFrontSquat 2x30#db
~30s FrontRackHold 2x30#db
20 situps
~30s rest
20 pullups
~20s BarHang
20 situps
~30s rest
20 DBLunge
~30s DBHold
20 situps
~30s rest
}
2 full rounds + 20pushpress+OHHold
+20situp
+20FrontSquat+FRHold
+20Situps
+20pullup+barhang
+20situps

2024-10-11 WoD

//short run while in LA - pace was a bit off because of checking map, traffic signals, etc

 A. Run 4.69km; 26:27; 5:38 pace