2025-09-21 WoD

WARM
500m row
std warmup
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk
5x75, 4x95, 4x115, 3x135, 2x155, 2x165(clean only, failed jerk)

B. (SuperSet w A) HSPU work
6x1 Strict HSPU

C. (SuperSet w A) MU Work
2x3 strict pullup
2 ring pullup
2x1 RingMU (kipping)
1x2 RingMU (kipping)

2025-09-20 WoD

WARM
3x300m row
std warmup
DBSnatch drills
DBThruster drills

MAIN

A. Partner workout. 3 rounds for time, 30 min cap
{
Row 1500m, alternating every 250m
22 DBSnatch (syncro) 35# (Rx was 50#)
15 DBThruster (syncro) 2x35# (Rx was 2x50#)
12 burpees
}
time: Finished with 1 min to go, but scaled back the burpees in final 2 rounds (So, timecap-1min, with ~20 reps short)

2025-09-19 WoD

//First day back after a week of travel, so scaled a bit to not hurt myself :-p

WARM
1 min Airdyne
std warmup
deadlift drills

MAIN

A. Deadlift 5x65%,5x75, 5x85, 5x75, 5x65. I scaled down a bit from that:
warm: 5x95, 5x135, 5x185
main: 5x215, 4x245, 3x275, 4x245, 5x215 (percentages about 60/70/80 based on 345#)

B. (Superset w A)
4x5 Hanging Leg Raise
4x5 kip swings

C. 2 rounds (Rx was 3 but I had to get to work)
{
24 T2B
24 Goblet Lunge 44# (Rx was 53#)
}
//didn't time it

2025-09-18 Travel Workout

 A. Run 2km at high speed (about 90% of my 1mile pace)

2025-09-16 Travel Workout

 A. Run 4km; not timed

2025-09-15 Travel Workout

//Travel workout while in Edinburgh

A. Run 4km. (not timed)

B. 50 pushups

C. Hike 4.5 miles (w 700ft climb)

2025-09-11 WoD

 //tweaked something in my back so cut the workout short today

WARM
2x 
{
1 min row
10 banded pullaparts
10 banded good mornings
10 box stepups
2 spidermans
}

MAIN

A. 4 rounds, not for time
{
8 DB BoxStepDown 30# (left leg)
8 DB BoxStepDown 30# (right leg)
10 DU
}

B. For time
{
25 T2B
50 wallball 20# <-- got 25 reps in, then stopped
100 DU (DNF)
50 wallball 20# (DNF)
25 T2B (DNF)
}