2025-11-06 WoD

WARM
400m run
2min row
3 inchworm
10 medball bootstraps
20 banded good mornings
30s hollow hold
30s bar hang

MAIN

A. Deadlift (2x10@60-65%, 2x7@65-70%, 2x3@70-75%) - I assume my max right now ~325#
warm: 10x95, 8x135, 
main: 185x10, 195x10, 205x7, 215x7, 225x3, 245x3
(percentages: 57%, 60%, 63%, 66%, 69%, 75%)

B. (superset w A) 3 sets
{
6 seated leg raise
3 kip swing into 2 T2B
6 banded lat pulldown
}

C. 4 rounds, each for time, ~2min between sets (rounded down)
{
7 deadlift 185#
14 burpee bar jump
11 T2B (did all these unbroken)
}
Time: 1:30, 1:41, 1:44, 1:48

2025-11-05 WoD

WARM
400m run
1 min row
std warmup
several of movements below

MAIN

A. For time. 25min cap
{
500m row
40 BoxJumpOver 24"
500m row
40 KBS 53# (I accidentally did 50 reps!)
500m row
100 DU
500m row
40 KBS 53#
500m row
40 BoxJumpOver 24"
}
Time: 22:45 (IIRC)

2025-11-04 WoD

WARM
200m run
2x
{
1 min row
90-90's
10 cossack squat
10 banded pullaparts
10 shoulder rotations
3 pullup
2 spiderman
}

MAIN

A. 5x5 FrontSquat, add ~5# from last time (which was ~10days prior, and I did 165#)
warm: 10x45, 8x95, 6x135
mains: 1x5x165, 4x5x185

B. "Fran" - 21-15-9
{
Thruster 95#
Pullup
}
7:45 (better than I thought I'd do, and only 40s slower than when  I last did it almost 4 years ago)

2025-11-03 WoD

WARM
200m run
1 min row
std warmup
clean drills

MAIN

A1. Work to moderate heavy complex for few rounds, then A2.
{
1 Clean Deadlift
1 Hang PowerClean Transition to HighHang
2 Hang PowerClean
}
75, 95, 115

A2. work to heavy of this complex
{
1 PowerClean
2 HangPowerClean
}
135, 155, 165

B. (superset w A). 4x10 benchpress at same weight
warm: 10x45, 10x95
main: 4x10x115

C. 4 rounds for time
{
25 cal row
10 RingDip (Rx+. Rx was 20 HRPushup)
10 HangPowerClean (ascending weights per round: 75, 95, 115, 135)
}
time: 13:39

I added: 

D. 30s Barhang

2025-11-02 WoD

WARM
500m row
clean drills

MAIN

A. Work to a moderate heavy CJ (PowerClean, PushJerk)
{
4x75, 3x95, 3x115, 3x135, 3x155, 2x165, 1x175 (clean only, failed jerk)
}

B. (Superset w A) 6x3 PlancheLean (~2-3s each)

C. (Superset w A) 5x3 HSHold

D. (Superset w A) MU work
3 strict pullups
3 strict C2B pullups + 3 RingDip
1 RingMU
2 RingMU
3 RingMU
2 attempts (Failed) StrictRingMU

2025-11-01 WoD

WARM

2x
{
1 min row
10 walking lunge
2 strict pullups
2 inchworm
10 banded good mornings
10 banded OHpress
10 banded lat pulldowns
}

MAIN

A. Activation
- build to moderate heavy deadlift at wod weight: 8x95, 6x135, 4x185
- 1 wallwalk
- 2x2 strict pullups
- 2x2 box jump
- 30 SU

B. 22min AMRAP partner wod
{
6 strict HSPU (Rx was wall walks)
36 Deadlift (3x6 each) 185 (first round, 165 after that). Rx was 205.
36 cal row (2x9 each)
then draw card:
{
- Diamond: 12 strict pullups - 2x3 each. We got this on rounds 1,2,4
- Heart: 24 partner burpees
- Spade: 24  Box Jumps
- Club: 150 SU (got this once. 1x75 each)
}
}
4 rounds minus 9 pullups

2025-10-31 WoD

WARM
200m run
std warmup

MAIN

A. 4x10 FrontSquat, from floor (1 powerclean to start each round), ~60% of ORM
warm: 10x45, 6x95, 5x135
main: 4x10x145# (~63%)

B. 3 rounds for time
{
15 abmat situps (straight leg)
16 T2B
31 Wallball 20#
}
time: 10:34 Rx