2020-03-04 WOD

WARM
std warmup
1 mile run divided in 30s sprints among 3 person team (so about 4x200m each)

MAIN

A. "Climbing Karen"
Karen - 150 WB 20# for time
with a 12' rope climb every time you break (Rx 15')

I did it in about 13 min, w about 7 rope climbs (first 2 legless)

B. 3x3
{
weighted pullups
weighted dips
}
26, 35, 53 (increased each set)

I added

C. HSHolds
3x10s

2019-11-27 WOD

WARM
2 min airdyne
std warmup

MAIN

A. Work to a 1RM deadlift
warm: 10x45, 10x95, 8x135, 6x185, 4x225, 2x275,
main: 1x315, 1x345, 1x364(fail)

B. 12 min EMOM
{
1 Power Clean
1 Hang Clean
1 Squat Clean
}
3x95, 3x115, 3x135, 3x155

C. 3x3
{
weighted strict pullup 26#
weighted dip 26#
}

2019-08-20 WOD

WARM
std warmup
400m run

MAIN

A. Strength/tempo work for 10 min. 4 rounds of
{
4 Weighted Tempo Strict Pullups 10#
3 Weighted Tempo Ring Dip 10#
}

B. 16 min AMRAP
{
21-15-9
{
T2B
Box Jump 24"
}

400m run

12-9-6
{
hollow rock
pushup
}

400m run
}

1 round + finished second round of 21-15-9

2019-06-11 WOD

WARM
std warmup
400m run
10 cal ski erg

MAIN

A. 5 rounds, not for time
{
3 weighted dips 20#
5 strict dips
7 kipping dips
}
3-5-7, 3-5-5, 3-5-3, 3-3-3, 3-3-3

B. For time: 25-20-15-10-5 (Rx was double that)
{
Db Snatch 50#
T2B
}
time: 14:41

I added

C. 3 rounds, not for time
{
1 strict MU
1 HSHold ~20s
}

2019-01-25 WOD

WARM
std warmup
3x5 tempo pushups
20 wallball passes

MAIN

A. Benchpress 5-5-5-3-3
warm: 5x45, 5x95,
main: 5x135, 5x135, 4x155, 3x155, 1x165

B. Superset w above - weighted dips
4x3 @ 36#


C. 15 min AMRAP
{
35 cal AirDyne
30 T2B
25 wallball 20#
20 DB snatch 50#
15 BarMU
}
1 round + 26cal bike

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
}

}

2018-10-10 WOD

WARM
std warmup
500m row

MAIN

A. 10 min emom
{
odd:
4 strict weighted pullups 15#
4 strict pullups
(later sets these were 3+3
even:
4 weighted dips 15#
4 dips
}

B. For time:
{
400m run
40 DB Snatch 35# (Rx was 50#)
50 DU
400m run
30 DB Snatch 35#
50 DU

400m run
20 DB Snatch 35#
50 DU

}

time: 11:59

I added:

C. 3 rounds, not for time

{

2 pistols/side

1 strict weighted MU 15#

}

2018-09-10 WOD

WARM
std warmup
back squat warmup: 10x45, 5x135, 2x185

MAIN

A. 10 min emom
{
Odd: 3 BackSquat 185#
Even: 30s HSHold
}

B. 15 min AMRAP
{
400m run
20 wallball 20# (all UB)
15 pullups
10 T2B
}
3 rounds + 1 run: 15:15

I added:

C. 3 rounds, not for time
{
3 weighted pullups 16#
3 weighted dips 16#
5 GHD Back Extensions w 5s hold at top
}

2018-02-02 WOD

WARM
std warmup
row 750m

MAIN

A. Deadlift 5x6 ~50%
6x135, 6x155, 6x175, 6x185, 6x205

B. For time, 25 min cap
{
25 burpees
25 Power Clean 115#
25 Push Press 115#
25 Front Squat 115#
25 Back Squat 115# (did off rack
25 Push Press 115# (Rx was BTN)
25 Deadlift 115#
25 burpees
}
time: 20:35

C. 3x3 weighted Dip
23#, 36#, 53#

D. 3x10 GHD situps

2017-04-07 WOD

WARM
std warmup
3x10 KBS 35#
Snatch/OHSquat warmup

MAIN

A. 12 min amrap
{
8 OH Squat 75# (Rx was 10 at 115#)
8 pullups with band (Rx was 10 strict)
100m farmer carry (2x53#) or d-ball carry (70#) (did 2fc, 1dbc)
}
3 rounds + 8OH Squat + 3 pullups

B. 3x8 benchpress
3x8 @ 135#

C. 3x8 weighted dips (superset w above)
8 at body weight, 2x5 w 53# weight

D. 3 sets chinups, max reps
just did 3x6 w good form

2016-09-17 WOD

Slept in an missed the 7am class at the gym. Went to the club we're members at and somewhat replicated it, and added some stuff

WARM
std warmup

MAIN

A. 1000m row
4 min

B. 3 rounds, not for time
{
3 weighted pullups (20#)
5 strict pullups
7 kipping pullups
3 weighted dips (20#)
5 strict dips
7 kipping dips
}

C. 2x3 hip-to-bar chinups (well, as high as I could get anyway)

D. 3x5/leg Pistols

E. 2x7/arm DB Curls 35#

F. 2 bar MU

G. 2x5 DB incline benchpress 35#

2015-11-30 WOD

WARM
std warmup (late for most of it!)
150m row

MAIN

A. 2K row for time (November challenge - compare to Nov 6)
7:41.7 (3.3s PR vs 3 weeks ago. I'll take it!)

B. 3x8 bench press @ 55%
warm: 8x45#, 8x95#
main: 3x8 115#

C. (superset w B) 3x8 weighted dip
1x8, 2x6 @ 36#

D. 3 rounds, each for time (which of course I didn't record
{
15 pullups (first 2 rounds unbroken)
10m overhead lunge 135# (I scaled to 75#)
}
~1:30 each round

I added

E. 3 rounds
{
2 hand-release pullups (first time trying these, barely got my hands off the bar)
10 GHD situps
}

2015-10-06 WOD

WARM
std warmup
CJ drills
2 CJ @ 95#
2 CJ @ 135#

MAIN

A. EMOM 10
{
2 Full Clean & Jerk
(7x135, 2x145, 1x155)
}

B. 5 round for time:
{
12 box jump 24"
20 T2B
}
time: 11:35

I added:

C. weighted dips
5xbw, 5x26, 5x35
3x53, 2x79, 1x88, 1x106(failed)

D. HS Platewalk
5x2 steps each

E. OneArmChinup progression
5 chinups
3x3 2 finger assist

F. BarMU practice
5 pullups
3 C2Bar pullups
1 Strict BarMU

2015-05-27 WOD

WARM
std warmup (was late for most of it!)
3 rounds
{
4 pushups
8 wallball
}

MAIN
A. 4x6 bench press - up 10-20# from last week. Should be ~70% (Realized that must've been going too light last couple weeks (115# last week), so had to jump by 30# to get up to 70% level
warm: 6x45, 6x95
main: 6x125, 6x145, 5x145, 5x145

B. Weighted dips. Aim for 8-12 reps (I went too heavy and ended up doing a few less reps)
6x53, 8x36, 8x36, 6x36

C. 3 rounds, each for time, 4min rest b/t
{
300m row
135# CJ, touch-n-go (I scaled to 95#)
5 burpee bar jumps
}
times: 1:38, 1:40, 1:45

I added:

D. HSHolds
3x ~30s, with some holds of 5-10s off the wall and some one-handed attempts

E. Strict Bar MU practice
4 attempts, all failed

F. Strict Ring MU practice
2 attempts, both failed

G. Ring MU (kipping)
3 attempts, 2 successful

2015-04-16 WOD

Active recovery day

WARM
std warmup
ladder drills

MAIN

A. 2k row - ~8:20

B. Snatch practice. 3xshrug, 3xhi-pull, 1xpower snatch
2x45, 2x65, 2x85, 2x105, 1x125 (PR), 1x135# (Failed the snatch)
125# is a 10# PR for me for Power snatch but I'll take it.

C. Strict MU progression work

D. Weighted dips
5x0, 3x53#, 1x70#, 1x123# fail, 1x106#

E. 2 MU

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

2015-02-03 WOD

Had to cut it short today to get to the airport.

WARM
Std warmup
200m run

MAIN

A. 3 sets unbroken strict handstand pushups

13 (PR), 8, 6

B. 5x5 OH Press, up 10# from last week. Superset w C.
95, 85, 85, 85, 95

C. 5x5 dips, weighted if possible
5x5 @ 36#

Part D was a metcon, but planning on a run this afternoon to make that up.

[Update]

D. Ran 4.81k - 24:59 - pace of 5:11min/km 

2014-10-28 WOD

Not a great day. Seem to have regressed on a couple fronts, or maybe just an off day (not enough sleep, etc)

WARM
std warmup
20 wallball passes
15 OH wallball passes

MAIN

A. 3 rounds, not for time
{
2-3 rope climbs 15' (I did 1/round. burned my leg on one of them)
10m HS Walk (I did HS Holds)
3-5 MU (I did 2/round - failed them all)
50 DU (50, 32+18, 60)
}

B. Benchpress 1-1-1-1
warm: 45x5, 135x3
main: 165x1,175x1, 185x1, 195 (fail)

C. 3x12 bar dips, weighted if possible
26# weight; 12, 12, 8

I added:

D. 10 minute squat hold

2014-10-14 WOD

WARM
std warmup
3 rounds: 5 pushups + 5 vups
200m run

MAIN

A. Bench press 5-3-1, 5-3-1, increasing,
warm: 5x45, 5x95
Main: 5x145, 3x155,1x165 - 1min rest - 5x155, 3x165, 1x185

B. 3x15-20 dips, weighted if possible:
15 @ 26#, 13@26#, 8@26#

C. "Annie": 50, 40, 30, 20, 10
{
DU
Situps
}
time: 6:10 (-0:45s)

2014-09-25 WOD

Active recovery day

WARM
std warmup
agility drills


MAIN

A. 5k run. Conversational pace. 5.0km, 25.16, 5:03 pace

B. 3x12 GHD situps

C. Work to a ORM weighted dip
53, 70, 96 (70+26), 106 (2x53), 106 is a PR