2023-12-31 WoD

WARM
400m run
3 rounds
{
100m row
1 min spidermans
10 box stepups
10 ring row
10 alternating SA KB FrontSquat
}
Deadlift warmup:
5x45, 5x95, 5x135, 5x185, 3x205, 3x225

MAIN

A. "Bowen". 3 rounds for time. 30 min cap (I scaled 2 of the movements, but did 4 rounds. Also did in reverse order to what the wod calls for)
{
20 box jump 24"
14 SA DB Thruster 35# (rx was KB 53#)
10 burpee pullup
7 Deadlift 225# (Rx was 275)
3 block run
}
time: 28:30 (for 4 rounds)

2023-12-30 WoD

WARM
4 rounds
{
1 min Airdyne
1 min other movements (banded flys, pull aparts, inchworm...)
}

MAIN

A. 4 rounds for time, was supposed to be syncro w partner, did it solo, but cut the buyin/out in half
2 mile Airdyne buy-in
{
12 pushups with hand-tap to KB
30 KBS 53#
2 cartwheel attempts
}
2 mile Airdyne cashout

Time: 22:30

2023-12-29 WoD

WARM
400m run
std warmup

A. 5 Rounds not for time
{
6 pike legraise
6/side bottoms up KB press
20 DU
}

B. 20 min AMRAP
{
6 T2B
8 Double DB S2O (PushPress) 2x35 (Rx was 2x50)
30 DU
}
12 rounds even

2023-12-27 WoD

WARM
400m run
2 rounds
{
1 min row
10 ring row
10 bb good mornings
5 scap pullups
}

MAIN

A. 3 rounds, not for time
{
5 Sumo deadlift moderate heavy (warm: 5x95, 5x135; main: 5x185, 5x205, 5x225)
3 strict pullups
}

B. 5 rounds for time
{
12 SDHP 95#
6 strict pullups (or 10 regular - I did strict)
8 burpee bar jump
}
time: 14:25

2023-12-26 WoD

 //gym closed - did a short run

A. Run 3.5km; ~20min; ~5:30 pace

2023-12-24 WoD

//Gym closed today. Did a very short run because I was pretty sore from yesterday's workout, but knew I was taking tomorrow off so wanted to do something.
 
A. Run 3.4km; 18:26;  5:25 pace

2023-12-23 WoD

WARM
std warmup
several of each movement below

MAIN

A. 12 days of Xmas (another variant in the same format). For time, do 1, 2,1, 3,2,1... up to 12,11,10...1.
{
1 SDHP 95# (Rx was 75#)
2 Thruster 95# (Rx was 75#)
3 PushPress 95# (Rx was 75#)
4 PowerClean 95# (Rx was 75#)
5 Front Squat 95# (Rx was 75#)
6 KBS 53#
7 Pullup
8 T2B (Rx was K2E)
9 Box Jump 24"
10 DU
11 Burpees
12 OHWalkingLunge 45# plate
}
time: 28:29
total reps: 12+22+30+36+40+42+42+40+36+30+22+12 = 368 reps