2025-08-09 WoD

WARM

1000m row
std warmup

MAIN

(was a partner wod, but I did it solo, did 3x6 vs 2x7 each)

A. 4 rounds, each 6 min (5 min work, 1 min rest)
{
2 block run
3 rounds
{
6 HangPowerClean 95#
6 FrontSquat 95#
}
In remaining time, max effort wallball (which is the score for the round
}
Wallballs: 20, 16, 15, 15

2025-08-07 WoD

WARM
400m run
std warmup

MAIN

A. For time
{
35 T2B
35 Burpees
1 Mile run
25 T2B
25 Burpees
5 block run (~1/2 Mile)
15 T2B
15 Burpees
2 block run (~1/4 mile)
}
24:35 (note, I forgot the 2 block run at the end, then realized it and completed the workout. so this time includes about a minute break).

B. 3 rounds, not for time
{
8/side DBCurl 25#
8 skull crushers 45#
3 dragon flag negatives
}

2025-08-06 WoD

WARM
400m run
std warmup

MAIN

A. Work to a heavy 3-rep, TEMPO BackSquat (33x0)
8x95, 6x135, 3x185, 3x205, 3x225

B. 3 rounds, each for time
{
15 cal Airdyne (Rx was 20)
50' DB lunge 2x35# (Rx was 2x50#)
}
times: 3:15, 3:10, 3:03

I added

C. 3 rounds, not for time
{
5s planche lean
10s HSHold
}

2025-08-05 WoD

WARM
200m run
std warmup
DU/SU practice

MAIN

A. 15 min AMRAP
{
5 strict pullup
15 strict pushup (Rx) or 10 strict ringdip (Rx+)
45 SU (Rx was 35 DU)
}
each movement must be unbroken or start again at beginning of that movement
score: 6 sets (3 w ringdips, 3 with pushup) + 2 reps

B. Deadlift accessory work. Do each movement, all sets, before moving to next
{
3x10 DBRDL 2x35#
3x8 BBGoodMorning 95#
100 Banded Jefferson Curl
}

2025-08-04 WoD

WARM

400m run
6 spiderman
1 min squat hold
10 jumping squats
banded TWY's
5 OHPress 45#

Clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk, somewhere around 80-90% ORM
5x75, 4x95, 3x115, 3x135, 2x155, 1x165 (PC only, failed jerk)

B. 4 rounds for time
{
10 PowerClean + PushJerk 135#
2 block run
}
time: 15:46 
Not bad considering ~7 minutes of that was running. So under 9 min for 1.33x Grace

I added:

C. 3 Planche Lean, 5-10s each

2025-08-03 WoD

 A. Bike 21.11km; 1:03:20; 20.00 km/h

2025-08-02 WoD

WARM

2x
{
1 min row
10 bootstraps
10 scap pulls
10 90-90s
10 jumping squats
}

PowerClean 5x95, 3x135

MAIN

A. Partner chipper. Divide with partner as needed. Every 2min, stop and one partner do 5 PowerCleans. Did Rx+ as shown below.  (Rx was -20 reps of each, and 95# on barbell)
{
120 wallball 20# (6x10 each)
100 Pushup (sets of 10, then sets of 5. 50 total each)
80 Pullup (set of 5 each)
60 box jump over 24"
2k row
}
Time 26:35 (13 sets of powercleans, I did 6, partner did 7)