2024-03-08 WoD

WARM
2 rounds
{
1 min row
10 banded good mornings
10 banded OH press
2 inchworm
4 spiderman
10 box stepups 20"
}

clean drills (45, 95, 115)

MAIN

A. 20 min AMRAP. draw cards for each movement.
{
Diamond:
{
10 powerclean 115#
10 burpee bar jump
}
Heart:
{
20 goblet stepup 20" 35#
}
Club: 
{
15 DBSnatch 35#
2 wall walks
}
Spade:
{
15 cal row
15 medball situp
}
}
I drew:
1 spade: 15 cal row, 15 medball situps
2 clubs: 30 DBsnatch, 2 wall walk
4 hearts: 80 goblet stepup
3 diamons: 30 powerclean, 30 burpeees

plus a 400m run at 5,10,15,20 min

2025-03-07 CF Open 25.2

WARM
400m run
2 rounds
{
1 min row
4 spidermans
10 spiderman
10 gorilla row 35#
10 KBS 35#
10 goblet squat 35#
}

2 rounds
{
20s SU
5 thruster 45#
3 strict pullups
}

MAIN

//repeat of 22.3, but this time I'm doing 55+ option, so can't really compare to my score from '22.

A. CF Open 25.3. For time, 12 min cap
{
21 jumping pullups
42 DU
21 thruster 65#

18 pullups
36 DU
18 thruster 85#

15 C2B pullups
30 DU
15 thruster 105# <--got 3 of these by the timecap
}
total reps 204; timecap 7:35

B. 30-20-10
{
abmat situps
banded bicep curl
}

2025-03-05 WoD

WARM
400m run
std warmup

MAIN

A. Work to a heavy version of this complex
{
1 strict press
1 front squat
1 thruster
}
75, 95, 115 (pushpress), 135 (pushpress, failed thruster)

B. (Superset w A). 3 strict pullups (that was Rx, I did weighted)
{
3x25#, 3x30#, 3x35#, 3x40#
}

C. 3 Rounds for time
{
8 Thrusters (Rx was 10) 95#
10 pullup
}
time: 5:09

Immediately into

D. 3 rounds for time
{
5 Thrusters (Rx was 10) 115#
10 C2B pullup
}
time: 6:43

2025-03-04 WoD

WARM
400m run
std warmup

MAIN

A. 15 min, rounds for quality
{
1 min row
1 HSWalk
1 HSHold (alternating arms to practice walking)
8 seated leg raise
1 min row
}

B. 5 rounds, each for cals, 2 min rest b/t
{
10 T2B
10 burpees
row for cals remaining time of 2min
}
cals: 14, 14, 14, 14, 15

2025-03-03 WoD

WARM
400m run
2 rounds
{
1 min row
2 inchworm
10 banded good mornings
20 SU
}

DU practice
deadlift drills

MAIN

A. Work to a heavy 3-rep Deadlift
10x95, 6x135, 4x165, 3x185, 3x225, 3x255, 1x275

B. (Superset w A)
3x20s DU

C. For time
{
150 DU
30 Deadlift 185#
100 DU
20 Deadlift 185#
50 DU
10 Deadlift 185#
} 
time: 11:23

2025-03-02 CF Open 25.1 re-do

WARM

200m run
3x
{
1 min row
5/side DBPress 20#/25#/30#
2 inchworm
10 walking lunge
2 burpees
}

MAIN

A. CF Open 25.1. 15 min AMRAP. Rep scheme below, adding 3 burpees, 3 HCJ, each round
{
3 (6, 9, 12...) Burpee over DB
3 DB HangClean + Pushpress (get it overhead) 35# (Rx for the 55+ group)
2x15' walking lunge
}
3, 6, 9, 12, 15, 18, 21's (7 rounds) + 18 burpees
= 200 reps

2025-03-01 WoD

WARM
400m run
2 min row
std warmup
deadlift warmup 5x95, 5x135, 3x185

MAIN

//Was a partner wod but did it solo

A. For time: 3,9*,15,21*,15,9*,3 of
{
Deadlift 185#
BoxJump 24"
* Run 3 blocks
}
time: 21:11