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

 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

2024-10-10 WoD

 //Travel workout

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

2024-10-08 WoD

WARM

400m run
2x
{
2 inchworm
10 banded good morning
10 banded flys
10 banded pull-aparts
5 tempo benchpress 45#
}

MAIN

A. 5 rounds benchpress, building to 85%
warm: 10x45, 8x75
main: 8x95#, 6x115#, 4x135#, 2x145#

B. (Superset w A) hang clean complex
{
1 Hang High-Pull
1 HangPowerClean
}
2x95#, 1x115, 1x135, 1x155

C. 3 rounds for time
{
1 block farmer carry 2x35#kb
11 HangPowerClean 115#
33 pushup
}
time: 

2024-10-07 WoD

WARM
400m run
2 rounds
{
4 spidermans
1min row
10 scap pullups
5 KB front squat 2x26#
30 SU/20DU
}

MAIN

A. FrontSquat 5x5 at percentages shown below
2x5x65-70%, 2x5x75-80%, 1xMEx85%
warm: 5x45, 5x95, 
main: 5x135, 5x155, 2x5x175, 1x3x185 (percentages of 215: 65, 72, 81, 86)

B. 13 min AMRAP
{
50 wallball 20#
30 DU
10 C2B pullup (Rx+ 10 RMU) - I did a mix: 2RMU+8C2B
}
2 rounds + 25 wallball 

2024-10-06 WoD

 //new shoes spared my knees a bit, so first run longer than a few blocks for... months?

A. Run 7.55km, 44:05, 5:50 pace (a bit faster than that, as I stopped to talk to a friend, but still slower than my normal pace

2024-10-05 WoD

WARM

500m row
std warmup
several of each of the movements below

MAIN

A. Partner WoD. 4 rounds for reps. Split each min as desired (we did 30s each). 
{
Min 1: Wallball 20#
Min 2: BoxJumps 24#
Min 3: HangPowerClean 95# (Rx was 75#)
Min 4: BurpeeBarJump
}
After round 2 and round 4, 4 block run with partner

Time was 23:25 (8 min for 2 rounds, 3.5 min run, 30s rest, 8 min for 2 rounds, 3:25 run)

Reps:  (WB, BJ, HPC, BoB)

Rd 1: (17+13=30) +  (16+9=25) + (15+13=28) + (13+7=20) = 103
Rd 2: (16+13=29) +  (15+9=24) + (16+15=31) + (11+6=18) = 102
Rd 1: (15+17=32) +  (9+15=24) + (13+17=30) + (8+11=19) = 105
Rd 1: (13+15=30) +  (10+13=23) + (16+15=31) + (7+7=14) = 96

total:    406 reps (mine, underlined, was 176) 

2024-10-04 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds of this complex
{
1 Pause (above knee) power clean
1 Front Squat
1 Power Clean
}
45# 75#, 95#, 115#

B. After that, singles of heavy squat cleans, increasing
2x135#, 1x155#, 2x165#(caught as a powerclean both times), 1x175#(failed) 

C. Superset w A/B
5 rounds of 5 seated leg raise, or 2 chinup

D. 5 rounds for time
{
5 SquatClean 135#
8 strict chinup
1 long block run
}
17:30

2024-10-03 WoD

WARM
200m run
1 min airdyne
std warmup

MAIN

A. Work to a 1RM benchpress
5x45, 5x75, 5x95,
4x115, 3x135,
2x155
1x165, 1x175, 1x185(fail)

B. (Superset w A) 4 rounds
{
rnds 1,2: 6 seated leg raise
rnds 3,5: 3 T2B
}

C. 12 min AMRAP
{
20 pushup
20 T2B
}
4 rounds + 6 pushup

2024-10-02 WoD

WARM
400m run
std warmup
2x1min row

MAIN

A. 40 min AMRAP
{
4 block run
4 down-n-back sled push or sled pull (did 1 of each, pull w 90#, push w 45#)
4 block run
1000m row
4 block run
1.7M Airdyne
}
Finished 1 round ~23min. Then got run+sled+run+row+1block run in remaining time

2024-10-01 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
5-7 Strict press, building: 7x65, 6x75, 5x85, 2x95(failed other reps)
6/leg bulgarian split squat 2x35# KB
4-7 strict pullups (weighted): 7xBW, 6x20#, 5x25#, 4x30#
}

B. 14 min AMRAP
{
12 pullups
10 DBThruster 2x30#
8 bar-facing burpees
}
5 rounds + 12 pullup