2025-11-26 WoD

WARM
400m run
std warmup
benchpress 10x45#, 5x95#, 5x115#

MAIN

A. 20min EMOM (5 rounds)
{
Min 1: 10 benchpress (115, 125, 135, 135, 135)
Min 2: 12 cal row
Min 3: Max effort DU
Min 4: Rest
}
DU's: 60, 72, 73, 65, 74. Avg = 68.8

B. 100 banded pullaparts

2025-11-25 WoD

WARM
400m run
1min row
10 deadbugs
10 90/90s
10 glute bridge with miniband
10 frontrack elbow punches

MAIN

A. Work up to FrontSquat 1RM
7x45, 7x95, 6x135, 3x175,
2x195, 1x215, 1x225, 1x235(PR!)

B. 3 rounds for time
{
50' DBFrontRackLunge 2x50#
2x50' FarmerCarry 2x50#
}
2:57

2025-11-24 WoD

WARM
400m run
3 inchworm
15 banded good mornings
10 goblet squats w heels elevated
10 AYT's

Snatch drills

MAIN

A. Snatch complex
{
HangPowerSnatch
HangPowerSnatch
OHSquat
}
45, 65, 75

Then just 2 HangPowerSnatch @ 85, 95, 115, 125(failed both attempts)

B. 10 min AMRAP
{
5 HangPowerClean 135# (Rx was HPS 95#)
5 bar facing burpees
10 T2B
}
5 rounds + 11 (5+5+1)

2025-11-23 WoD

WARM
500m row
clean drills

MAIN

A. Work to a heavy CJ (PowerClean + PushJerk)
5x75, 3x95, 3x115, 3x135, 3x155, 2x165, 2x175 (clean only, failed the jerk)

B. (Superset w A) pullup/mu work
3 strict pullup
3 3 strict C2B Pullup
3 ring pullup + 3 ring dip
1 RingMU
2 RingMU
3 RingMU

C. (Superset e A) 6x1 HSHold

2025-11-22 WoD

WARM
3x250m row
std warmup

MAIN

A. 3 rounds, not for time
{
DBBenchpress: 12x35#, 10x40#, 8x50#
3 box jump 30"
}

B. Partner WoD, 18min AMRAP. 2-4-6-8-10-12, then repeat
{
KBBurpee (kind of a half burpee)
KB Deadlift 53#
KBS 53#
KB GobletLunge 53#
after 12, 2 block run with partner, then back to 2-4-....
}
2 full rounds + round of 2 + 4 burpee + 4 deadlift

2025-11-21 WoD

WARM
400m run
10 goblet squat 35# w band
2 spiderman
30s hollow hold
3 pullup, w kip swing
2 inchworm

MAIN

A. 10min AMRAP
{
1 rep FrontSquat at 85% (230 * 85% = 195#)
}
warm: 5x45, 6x95, 4x135, 3x165, 3x185
main: 21x1 x 195#

B. 10 rounds for time, 15 min cap
{
3 PowerClean 135# (rx was 115, rx+ was 155)
2 FrontSquat 135#
1 PushJerk 135#
* Accumulate 45 pullups at any time during the 10 rounds
}
time: 12:47
pullups: I did 8,7,6,5,5,6,4,4

2025-11-20 WoD

WARM
400m run
2 spidermans
30s hollow hold
5 wallball 20#
10 box stepup 20"
20s bar hang
2 HSPU

MAIN

A. Chipper. For time, 25 min cap
{
1 mile run (5:59! best time in >3yrs I think)
50 wallball 20#
40 DBBoxStepUp 35# (Rx was 50#) 20"
30 burpees
20 HSPU
}
time: 21:22

B. 2 rounds, not for time
{
50" OHDBCarry 50# (left arm)
50" OHDBCarry 50# (right arm)
30 abmat situps
}