Chicks & Dicks WOD

This morning at 9am, our newlywed couple of Casey and Kinde Malott were back in the gym for their first WOD after the wedding. Matt made it a partner WOD pairing up a guy and a gal for each team. I was paired up with Cora and we rocked it!


21-15-9 *

  • Air Squats
  • Jumping Jacks

* After each round, power skip 150m.


“Malott 13”

  • 13 Man Makers, Renegade (40# DBs)
  • 13 Around the World HR Push-ups (each one is essentially a 4 count with rotations)
  • 13 Laps of 150m Weighted Run (45# Plate)
  • 13 Over the Box Burpees (24″ – Each partner does 13 and can work at the same time)
  • 13 T2B (4 counts, so 52 total)
  • 13 Tuck Jumps (4 counts, so 52 total)

Our strategy on the man makers put us behind several teams, but we were able to make up a lot of ground and pass everyone in the runs. About halfway through my over the box burpees, I fucked up. For some reason in my head I thought I would jump up with one foot and have the other foot trail. What a train wreck that turned out to be. I hit the box hard, busted up my leg, jammed a finger and landed on top of the box with my stomach. Ouch! So then I had to do the rest of the box jumps on one leg essentially. My T2B were some of the best I’ve ever done and tuck jumps are easy for me. We finished first with a time of 16:00.


Death by Russian KBS (by 3s, 53# KB)

Got through the round of 33 and then called it a day. That’s 198 swings in 11 minutes. Had about 10 seconds left before the next minute started, but my shoulders were pretty fried and I worked out each day this week. It was time to shut it down. There was also a strength portion doing heavy shrugs, but we had the option of doing the finisher instead.

Deck of Barbells

I was planning to take today off and stick to the 3 on 1 off schedule, but my body is feeling good. Went in for the 11am class.


  • 150m Run
  • 100m Zombie Kicks
  • 150m Run
  • 100m Power Skips
  • 150m Run
  • 100m Lateral Shuffles
  • 150m Run


Deck of Cards


  • ♣ – Hang Cleans (95#)
  • ♠ – Front Squats (95#)
  • – Push Presses (95#)
  • – 150m Weighted Run (35# plate)


  • 10, Jack, Queen, King, Ace – 10 reps
  • 2 through 9 – Face value in reps
  • Joker – 1m Plank

The Rx for men was 115# but there is no way I’d be able to handle that. Loading the bar with 95 pounds was plenty heavy and this deck took me forever. I stayed into the start of the next class to finish in 52:54. It comes out to 94 reps of each on hang cleans, front squats, and push presses, 1950 meters of weighted runs, and 2 minutes of plank. That’s a lot of good work to help prepare for the competition.

I was planning to do some cleans in the garage later, but now I don’t have to. I guess I have more time to do real cleaning around the house and organize my garage gym.


I got home from San Francisco around 10:30pm last night after a my last flight was delayed about 40 minutes. Went in to the chiropractor this morning to see if he can’t get my back fixed up. I have to go back on Thursday to go over the x-rays he took. Went in to Survival Fitness tonight for the 7pm class. It’s good to be back after a few days of hotel WODs.


  • 150m Run
  • 150m Power Skip
  • 50m Zombie Kicks
  • 50m Butt Kicks
  • 150m Power Skip
  • 150m Run

I could tell I wasn’t feeling it during the warm-up. Pretty tired and slow.


  • 500m Sandbag Run
  • 50 Sandbag Cleans over the Shoulder
  • 500m Sandbag Run
  • 50 Sandbag Get-ups
  • 500m Sandbag Run

Just what I needed after seeing the chiropractor this morning. I flew threw the sandbag cleans unbroken. My runs were pretty slow, but the get-ups were the toughest. They really wear on your tailbone. I finished in 20:59.


  • 10-9-8-7-6-5-4-3-2-1 V-ups
  • 20-18-16-14-12-10-8-6-4-2 DUs

I forgot to look at the clock when I started, but I know this definitely took me less than 6 minutes.

Killer Medicine Ball Warm-up

Still pretty sore from Sunday’s WOD and some new soreness from doing “Cindy” yesterday. I can really feel all of those push-ups. I don’t remember the last time I was this sore to be honest.


30 yards down and back

  • Zombie Kicks
  • High Knees
  • Butt Kicks
  • Power Skips

5 rounds with 20# MB

  • 1m OH Lunges
  • 1m Sit-ups
  • 1m Front Squats
  • 1m Diamond Push-ups (on ball)
  • 1m OH Squats
  • 1m Rest

The MB work was a real arm and shoulder killer. It got the legs nice and loose for the WOD too.



  • Burpees
  • Goblet Squats (50# KB)

The burpees were much harder than usual due to doing 186 chest-to-ground push-ups yesterday and about 60 MB diamond push-ups in the warm-up. All sets of burpees were done unbroken, but I had to break each round of goblet squats into 2 sets until I got to the round of 10 when I went unbroken the rest of the way. I finished in 15:08.


5×5 Weighted Pull-ups
Take 2 minutes of rest after each set and try to increase the weight each set.

For my sets I used 8#, 10#, 12#, 15#, and 15#. I might have even come up just short on the 5th rep in the last set, so I’m glad I didn’t try to increase to 20# which would have been the next jump. I actually stayed after class to finish this off because there was a 15 minute gap before the next class started. I know I need the work to increase my strength. This is a huge improvement over the last time I did weighted pull-ups and used 12# for the last 3 sets.