2025-10-12 WoD

 //Sunday open gym

WARM
std warmup
clean drills

MAIN

A. Row 1000m

B. Work to a heavy PowerClean + PushJerk CJ
5x75, 4x95, 3x115, 3x135, 2x155, 2x165 (failed jerk on both of these)

C. (Superset w B) 6x1 HSHold (5-10s balance for a couple of these)

D. (Superset w B) Pullup/MU work
3 pullup + 3 ring dip
3 pullup + 3 ring dip
1 MU unbroken
2 MU unbroken
3 MU unbroken
2 MU unbroken

2025-10-11 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 10 min AMRAP
{
max effort wallballs 20#.
Every break, do one of:
{
10 burpee
10 cal row
10 ring row
}
}
70 wallballs. Did sets of 10, six breaks, 2 of each of the 'punishments'

B. 20 min AMRAP (was a partner wod, but I did it solo)
{
6 AirSquat
6 BBLunge 95# (3/side)
6 thruster 95#
* 0, 10, 20 min mark, 2 block run
}
10 rounds even

2025-10-10 WoD

WARM
400m run
std warmup
Deadlift drills

MAIN

A. 4 rnds, not for time
{
5 Deadlift (banded) at heavyish weight
warm: 5x95, 5x135
main: 5x185, 5x205, 5x225, 5x225
}

B. (superset w A) 4 rounds, not for time
{
7/side Filly Press 35#kb, 25# DB
}

C. For time
{
20 Deadlift 185# (Rx was 185#)
10 Strict HSPU (Rx was 15, but not strict)

15 Deadlift 185#
8 HSPU (Rx was 10)

10 Deadlift 185#
5 HSPU (Rx was 5)

500m row cashout
}
Time: 9:42

2025-10-09 WoD

WARM
400m run
1 min row
std warmup
clean drills

MAIN

A. 4 rounds, not for time 5-7 FrontSquat, With SquatClean for 1st and last rep
{
95, 115, 135, 155#
}

B. (Superset w A) - 4x3-5 strict pullups. Rx+, weighted. 3231 tempo
5x16#, 4x26#, 3x35#, 2x44#

B1. Did 1 RingMU to decide if I wanted to do them in the wod below. Didn't.

C. 16 min EMOM
{
Min 1: 1 SquatClean + 5 FrontSquat 95# (Rx was 115)
Min 2: 7 BoxJumpOver 24"
Min 3: 7 Pullup (kipping)
Min 4: 30s plank hold
}

2025-10-08 WoD

WARM
400m run
2 min row
std warmup
empty sled push x2

MAIN

A. For quality & time. ~30min cap
{
2 mile Airdyne
2 block farmer carry 1x53#kb

5 block run
50 (25/arm) DBPushPress 35#

1500 m row
10 down-n-back sled push sled+45#
}
time: 32:10

2025-10-07 WoD

WARM
400m run
std warmup
DU practice

MAIN

A. 3 rounds, not for time
{
7/side Bulgarian SplitSquat (KB in goblet position) 35#
16 GorillaRow 2x35#
7 seated leg raise
}

B. 12 min AMRAP
{
120 DU
60 wallball 20#
30 T2B (Rx+. Rx was knee tuck)
}
1rnd+135 (120DU + 15 WB)

2025-10-06 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 3-4 rounds of this clean complex
{
HighHangCleanPull
HighHangPowerClean
CleanExtension (knee to highhang)
PowerClean
}
45, 75, 95, 115

Then 2 PowerCleans/round, increasing weight

2x135, 2x155, 2x165

B. (Superset w A) 4x7 Benchpress 31x1 tempo
3x7x95#

C. 3 rounds, each for time
{
2 block run
8 PowerClean 95#
5 BurpeeBarJump
8 PowerClean 95#
5 BurpeeBarJump
}
time: 3:11, 3:45, 3:55 (did ~1:45 rest b/t vs the recommended 2+)