2025-07-04 WoD

WARM
2x
{
1 min row
4 spiderman
2 inchworm
5 shoulder swimmer
5 front squat 45#
10 walking lunge
}

MAIN

A. 4 rounds, not for time
{
1 PowerClean into...
5 front squat
3 ring pushup (Rx+. Rx was pushups)
1 min row (only did 3 of these)
}
5x95, 5x115, 4x135, 3x155

B. For time: 21-15-9-15-21 (81 reps) of
{
* 3 block run buy-in
FrontSquat 95#
RingPushup (Rx+. Rx was pushups)
* 3 block run cash-out
}
time: 18:00

2025-07-03 WoD

 WARM
std warmup
1 min row
empty sled push

MAIN

A. 24 min AMRAP
{
down-n-back sled push (sled + 45 + 25)
1 block carry*
20 DU (add 20 every round)
}
*R1: 35# KBOHCarry
*R2: 35# FrontRackCarry
*R3: 2x35# Farmer Carry
*R4: 1x53# Farmer Carry
*R5: 1x35# KBOHCarry
4 rounds plus start of 5th
20+40+60+80 DU = 200

2025-07-02 WoD

WARM
200m run
2x
{
2 spiderman
10 banded row
8 box stepup 20"
bar hang
2 strict pullup
}

MAIN

A. 4 rounds, not for time
{
6 pendlay row 75/95/115/135
4 box jump
3 strict C2B pullup
}

B. AMRAP 11
{
4 C2B Pullup
6 box jump 24"
12 DBSnatch 35# (Rx was 50#)
}
6 rounds + 16 reps

2025-06-30 WoD

WARM

400m run

2x
{
1 min row
2 spidermans
90-90's
5 hang powerclean 45#
5 strict OHPress 45#
5 back squat 45#
}

MAIN

A. 10-8-6-4-2 BackSquat, going up in weight to ~80-90% for the set of 2
warm: 5x95, 5x135
main: 10x165, 8x185, 6x205, 4x225, 2x245 (86% of my ORM of 285 - which was set years ago, so felt pretty good)

B. 3 rounds, each for time, ~2min rest b/t
{
500m row
4 strict HSPU (Rx was 2 wallwalks, Rx+ was 8 HSPU, so somewhere between)
8 HangPowerClean 75#
16 backrack barbell lunge 75#
}
times: 3:45, 3:30: 3:27

2025-06-29 WoD

 A. Bike 22.28km; 1:06:21; 20.15 km/hr pace

2025-06-28 WoD

WARM
3x200m row
std warmup

MAIN

A. 10min AMRAP. sets of 3 reps at 70-80% ORM, alternating with partner
warm: 10x45, 8x95, 3x135, 3x155
main: 13 x 3x135 (13 rounds each)

B. Partner AMRAP 15. you-go-I-go
{
8 PushPress 95#
4 Bar-facing Burpees
200m row
}
partner did 6 rounds. I did 5 rounds + 8 pushpress + 4 burpees and 10s rowing.

2025-06-27 Travel workout

WARM
10 min airdyne

MAIN

A. 3x10 incline DB Bench 25/30/35#

B. 3x10 DBRow 30#

C. 3x8 Chinup

D. 3x10 KBS 50#

E. 3x10 DB OHPress 20/25/30#

F. 3x10 tricep extension (moderate)