2025-12-15 WoD

WARM

400m run
2x
{
1min row
2 inch worm
10 KBS 35#
10 benchpress 45#
10 band pull-aparts
}
Benchpress 5x95, 5x115
Powerclean drills

MAIN

A. 4 rounds, not for time
{
6 benchpress 135#
12 banded flys
}

B. (Superset w A)
{
1 PowerClean
2 HangPowerClean
}
95, 115, 135, 155

C. 3 rounds, each for time, 2min rest b/t
{
27 cal Row
14 HangPowerClean 95#
11 RingDip
}
times: 3:08; 3:10; 2:48

2025-12-14 WoD

WARM
500m row
clean drills
bar hang

MAIN

A. Work to a moderate/heavy CJ (PowerClean + PushJerk)
5x75, 4x95, 3x115, 3x135, 3x155, 2x165 (failed one of the jerks), 2x175 (Clean only)

B. 6x1 HSHold

C. Pullup work - weighted
5xbw, 5x16#, 4x26#, 3x35#, 2x44#, 1x53#, 1x70#

2025-12-13 WoD

WARM
400m run
1 min row
10 banded good mornings
10 box stepups
10 ring rows
4 spiderman
2 inchworm
Deadlift: 5x45, 5x95, 5x135, 3x185

MAIN

A. 23 min amrap. Was a partner workout, but we split reps in half and did it solo
{
6 block run buy-in. then
{
15 Deadlift 185# (Rx was 225#)
25 burpeebarjump
15 pullup
25 DBBoxStepUp 20" 1x40#
30 cal row
}
}
2 full rounds

2025-12-12 WoD

WARM
400m run
std warmup
10 DB benchpress 2x25#

MAIN

A. 5 rounds, not for time
{
8 DB Benchpress (35#, 35#, 40#, 50#, 50#)
1st round: max unbroken strict pullups: 12 (my PR is 13, so happy with that)
rounds 2-5: 5 strict pullups
}

B. 15 min AMRAP
{
1 long block run
25 abmat situps
12 RingPushup
}
5 rounds + 8 (1 run + 7 situps)

2025-12-11 WoD

WARM
400m run
1 min row
std warmup
BackSquat warm: 5x45, 5x95, 5x135, 3x185
PowerClean + PushJerk warm: 5x45, 5x95, 3x115, 2x135

MAIN

A. Not for time (though I did push for time a bit). 10,8,6,4,2 of
{
BackSquat 205#
PowerClean + PushJerk 135#
}
13:03. Did all the backsquats unbroken except the set of 10 (6+4)

B. foam roll/quad smash for 10 min

2025-12-10 WoD

WARM
500m run
1 min row
std warmup
2x10 KBS 35#
2x10 goblet squat 35#

MAIN

A. 5 rounds, not for time
{
10 DB bent over row (2x35#)
50' sled push, increasing weight each round
}
sled weight: sled + 35, 50, 65, 80, 95

B. For time. Segment as needed
{
30 chinups
100 KBS 53#
}
time: 6:35

I added

C: Row 1000m (not a hard pace)

2025-12-09 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
8 OHPress (65, 75, 85, 85)
3 seated box jump
6 hanging leg raise
}

B. 6 rounds for time
{
4 burpee box jump over 24"
6 DBPushPress 2x35# (Rx was 2x50#)
9 T2B
}
time: 8:03