2024-11-20 WoD

WARM
500m row
std warmup

MAIN

A. 4 rounds, not for time
{
16 Alternating DB Lunge (2x 20, 25, 30, 35)
16 Seated One Arm DB OHPress (20, 25, 30, 35) (8/arm)
}

B. For time
{
1000m row
50 DB Walking GobletLunge 35# (Rx was 50)
40 T2B (Rx+. Rx was knee ups)
30 BoxJumpOver 24"
20 OneArmDBPushPress 35#
10 Pullups
}
13:01

I added

C. 1100m row (Total for today: 2500. Rowvember total - 2,600 + 38,000 = 40,600

2024-11-19 Travel Workout

 A. 14,13,12....3,2,1 of
{
Pushup
Situp
AirSquat
}

2024-11-17 WoD

WARM

2000m row
clean drills
couple handstand holds

MAIN

A. work to a heavy PowerClean + PushJerk
5x75, 4x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w A) 6 sets strict HSPU (separate sets shown below)
3 strict, 3 strict, 3 strict 2" deficit, 3 strict 2" deficit, 2 strict 3" deficit, 1 strict, 3" deficit

C. (Superset w A) 6 sets pullups (separate sets shown below)
3, 3, 3 normal
3, 3, 2 strict C2B "perfect pullup"

D. 2500m row (total for day: 4500. Rowvember total = 33,500+4,500 = 38,000)

2024-11-16 WoD

WARM
400m run
std warmup
Squat clean warm up: 5x45, 5x95, 2x135
MAIN

A. 25 min amrap (was a partner wod, I cut reps in half and did solo)
{
2 SquatClean 135# (Rx was 95)
5 BurpeeBarJump
4 Deadlift 135#
5 T2B
25 DU
}
10 rounds

I added:

B. 2K Row (9min-ish. Rowvember total = 31,500+2,000 = 33,500)

2024-11-15 WoD

WARM

3 rounds
{
250m row
inchworms
10 walking lunge
10 ring rows
}

MAIN

A. 10 min emom
2-3 Hang Power Snatch, increasing weight
2x3x65, 2x3x75, 2x3x95, 2x2x95, 2x2x105

B. 4 rounds for time
{
20 Alternating DB Snatch 35# (Rx was 50#)
10 burpee bar jump
1 Ring MU + 3 strict pullup (Rx was 5 strict pullup)
}

I added

C. 1250m row (total for today = 2k, rowvember at 29500+2000 = 31,500)

2024-11-14 WoD

WARM
std warmup
500m row

MAIN

A. 4 rounds, not for time
{
10 incline DB Benchpress 2x25#
8 Benchpress 95#
3 box jump 24"
8 BBGluteBridge (on medball) 95#
}

B. 10 min AMRAP. 2,4,6,8.... of
{
Pushups
BoxJump 24"
}
Got the round of 18 done, plus 12 box jumps (110 pushups + 122 box jumps)

I added:

C. 2k row (Rowvember total = 2,500  + 27k = 29,500)

2024-11-13 WoD

WARM
400m run
500m row
std warmup
Front squat 5x45, 5x95, 4x135

MAIN

A. 10 min AMRAP
{
2 front squat 165# (~70% of ORM)
30s rest
}
10 rounds

B. 3 rounds, each in 90s, with 90s rest
{
10 shuttle runs
ME wallball in remaining time
}
score (WB's): 15,16,15

I added

C. Row 1500m (Rowvember total 25k + 2,000 = 27k)