2025-04-30 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. OH Press + single jerk on each set: 3x70%, 3x80%, 3*x90%, 3x80%, 3*x70%
{
warm: 5x45#, 3x65#
main: 3x75#, 3x85#, 2x95#, 3x85#, 4x75#
}

B. Tabata Row for cals
total cals: 53

3 min rest, then

C. Tabata Airdyne for cals
total cals 42

2025-04-29 WoD

WARM
400m run
1 min row
4x20s SU/DU practice
banded walks
inchworms

MAIN

A. 3x3 Sumo Deadlift at heavy-ish weight
warm: 6x95, 5x135, 4x185
main: 3x225, 3x245, 3x265

B. (superset w A) 3x25 DU

C. Modified Annie. 50-40-30-20-10 of
{
DU
abmat situp
KBS 53#
}
13:05

2025-04-28 WoD

WARM
400m run
2 rounds
{
1 min row
10 cossack squats
2 inchworm
10 banded AYT's
}

MAIN

A. Half-Murph (really, bit more than half). For time
{
1/2 mile run
8 rounds
{
7 pullups (56 total)
14 pushups (104 total)
21 AirSquats (168 total)
}
1/2 mile run
}
time: 21:05

B. 3 rounds, not for time
{
7 DB Hammer Curl 31x1 tempo 20#
7 DB skull crushers 31x1 tempo 20#
7 DB reverse fly
}

2025-04-27 WoD

 Sunday run

A. Run 5.03 km; 24:57; 4:58 pace

2025-04-26 WoD

WARM
400m run
std warmup

MAIN

A. Tabata w alternating movements
4x hollow hold
4x plank hold

B. for time:
{
100 BackSquat 115# (Rx was thrusters)
* top of every minute, do one of the following, cycling through
{
5 pullup
5 KBS 35#
5 T2B
5 burpee
5 KB Deadlift 35#
}
}
11 minutes even (16 back squat on last round!). That means I did 10 of the other movements, going through those twice.

2025-04-25 WoD

WARM
400m run
2x
{
1 min row
down-n-back sled push (empty sled)
10 banded good mornings
10 banded OH press
2 spidermans
}

MAIN

A. 4 rounds, not for time
{
7/side filly press (26kb + 25/30/35/40 db)
8/side supported one arm DB row (25/30/35/40 db)
1 down-n-back sled push (sled+70#)
}

B. 15 min AMRAP
{
8 alternating DBSnatch 35# (Rx was 50#)
8 burpee bar jump
* Min 0, 5, 10, 1 block KB carry (choice of how)
}
6 rounds + 8 reps
* I did OHcarry 26#, then front rack carry 35#, then farmer carry 53#

2025-04-24 WoD

WARM
400m run
2 rounds
{
1 min Airdyne
90-90's
inchworms
bootstraps
spidermans
5 frontsquat 45#
}

MAIN

A. Benchpress: 5x65%, 5x75%, 5x85%, 5x75%, 5x65%
{
warm: 5x45, 5x95
main: 5x115, 5x135, 3x155, 5x135, 5x115
}

B. I subbed BackSquat in place of Cleans due to shoulder
5x115, 5x135, 5x155, 5x135, 5x115

C. 12 min AMRAP
{
3 wall walk
6 BackSquat 135# (Rx was front squat)
36 DU
}
5 rounds + 3 wall walks

2025-04-23 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. 5x5 Deadlift at 75-85% (Since I subbed DL's in on Monday, I scaled this back a bit)
warm: 8x95, 5x135
main: 5x185, 4x205, 3x225 (~75%), 4x205, 5x185

B. (superset w A) 3x3 strict pullups

C. For time. Do Row first, then segment other movements as needed0
{
1000m row
50 deadlift 135#
50 pullup
}
time: 13:05 (I did sets of 5 pullup + 7 pullup, then had only pullups at the end)

2025-04-21 WoD

 //Hurt shoulder was really bugging me catching the power cleans, so subbed DL's for the second part.

WARM
2x
{
1 min row
inchworms
spidermans
banded rows, T's
}

MAIN

A. 12 min EMOM
{
min 1: 3 tempo PowerClean 95# 31x1
min 2: 5 tempo pushups 31x2
min 3: 45sec row
}

B. For time
{
21 cal row
18 Deadlift 185# (Rx was PowerClean 95#)
15 pushups
12 Deadlift
9 pushups
2 block run
9 pushups
12 Deadlift
15 pushups
18 Deadlift 185# (Rx was PowerClean 95#)
21 cal row
}
time: 13:13

2025-04-20 WoD

 //Attempted a Sunday run. Not *too* bad, but kept it short

A. Run 5.18km; 27:05; 5:14 pace

2025-04-19 WoD

WARM

500m row

2x
{
1 min row
spidermans
inchworms
banded good mornings
banded OHPress
box stepups
}

MAIN

//was a partner wod but I did it solo, cutting reps in half. Also subbed a couple things as my shoulder still a bit messed up

A. 24min AMRAP
{
25 goblet squat 35#
1 block run
20 KBS 35#
1 block run
15 medball situps 14#
1 block run
10 DB Box stepup 35#
1 block run
10 deadlift 185#
}
2 full rounds + 25-1-20-1-15-6 = 2+ 68 reps = 236 reps

2025-04-18 WoD

WARM
400m run
2x
{
1 min row
2 inchworm
4 spiderman
20 walking lunge
}

clean drills

MAIN

A. work to a heavy of this complex:
{
Clean Deadlift
Hang SquatClean
FrontSquat
SquatClean
}
95, 115, 135, 155

B. (Superset w A) 4x3 strict pullup (I did C2B)

C. 10 min AMRAP. 1,2,3,4 of
{
SquatClean 135#
BurpeeMuscleUp (Rx was burpee pullup. this was Rx+)
}
1,2,3,4 (10 of each) + 1 SquatClean

2025-04-17 WoD

WARM
2 rounds
{
1 min row
20s bar hang
2 inchworm
2 spiderman
20s hollow hold
}

MAIN

A. OHPress: 5x65%, 5x75%, 5+(ME) 85%, 5x75%, 5+(ME) 65%.
{
1 RM the other day was 102, so I did 65/75/85 and just added 2 pounds
5x67#, 5x77#, 3x87#, 5x77#, 8x67#
}

B. (Superset w A) 4x8 Seated Leg Raise

C. 100 pushups for time. Every break, do 10 T2B & 200m row.
{
20, 20, 20, 15, 15, 10
5 breaks = 50 T2B, 1000m row
}
time: 15:15

2025-04-16 WoD

WARM
std warmup
DB Snatch drills

Tabata jump rope
(did 4 rounds SU, 4 rounds DU)

MAIN

A. 20 min EMOM (5 rounds)
{
min 1: 35 DU
min 2: 9/side alternating DB Snatch 40#
min 3: Airdyne (was supposed to be 10 cals but I did like 5-6)
min 4: rest
}

B. 3 rounds, not for time
{
8 ab roll out (scaled, on rings at chest height)
50' KB carry - one in front rack, one overhead 2x35#
}

2025-04-15 WoD

WARM
200m run
2x
{
1 min row
10 ring row
2 inchworm
15 hops
10 banded flys
}

MAIN

A. Benchpress: 5x65%, 5x75%, ME 85%, 5x75%, ME 65%
warm: 5x95, 5x105
main: 5x115, 5x135, 4x155, 5x135, 8x115 (~% based on PR of 185#)

B. (Superset w A) weighted chinups
5x16#, 5x26#, 3x35#, 2x44#, 1x53#

C. 15 min AMRAP
{
10 box jump 24"
7 chinup
1 long block run
}
5+15 (6 full rounds, but went 16 min)

2025-04-14 WoD

WARM
400m run
2 rounds
{
1 min row
90-90's
4 spiderman
10 medball bootstrap
10 banded OH Press
}

MAIN

A. 3x3 Front Squat, moderate heavy
warm: 5x75, 4x95, 3x115
main: 3x3 @ 135#

B. (Superset w A) 3x7 Seated DBOHPress 2x30# 

C. 4 rounds for time
{
21 KB Goblet Squat 35# (Rx was 53#)
12 burpee bar jump
9 DB PushPress 2x25# (Rx was 2x50#)
}
9:50 (scaled)

2025-04-13 B-Day MU's

 //birthday was Friday, but waited till Sunday to see if I was up for resuming my MU B-day challenge.

WARM
500m row
2x3 strict pullups
1 MU
stretching

MAIN

A. 56 MU for time.
{
30 for time: 12:30
remaining 26: 16:05
}
time: 28:35

Didn't do it in 2024, and above time is faster than 2023 (when I injured my shoulder). In 2022 I did 53MU in 21:56, so I'm not quite at that speed yet, but getting there. (on that one, the split time was 10:55, so I'm definitely close for that first half).

2025-04-12 WoD

WARM
200m run
1000m row
2x200m row
inchworms
spidermans
10 KBS 35#

MAIN

A. 20 min AMRAP. Partner workout. Alternate rounds of 500m row, with other partner doing as many rounds of P2 as possible. resume where left off at the hand-off
{
P1.
500m row
(I did 5 rounds, partner did 4. 9 total)

P2
{
10 pushup
15 abmat situp
20 KBS 53#
}
13 rounds + 25 reps (I think I did 6 rounds, partner did 7+25)
}

I added:
pullup work, a few ring dips, 1 ringMU. Getting ready for sunday!

2025-04-11 WoD

WARM
200m run
2x
{
1 min row
10 ring row
10 air squat (banded)
2 inchworm
2 spiderman
}

MAIN

A. 4-5 rounds for quality
{
3 PowerClean
2 Front Squat
3 strict pullups (weighted)
}
BB weight: 95, 95, 115, 135, 155
PU weight: 0, 20, 25, 30 (just did 4 sets)

B. For time, 24 min cap
{
4 block run
40 wallball 20#
3 block run
30 pullup
2 block run
20 PowerClean 135# (Rx was 155)
1 block run
10 FrontSquat 135# (Rx was 155)
}
time: 18:39

2025-04-10 WoD

WARM
200m run
2 rounds
{
1 min row
20 SU
20s bar hang
2 inchworm
5/side DB Press 1x25#
}

MAIN

A. Work to a heavy OH Press
5x45, 5x65, 4x75, 3x85, 2x95, 1x100, 1x105(failed), 1x102#

B. (Superset w A) DU practice
5x20

C. 22 min AMRAP
{
3 HSPU (Rx was 2 wallwalk, Rx+ 5 HSPU)
12 DBSnatch 35# (Rx was 40#)
36 DU
* every 3 rounds - 1 block 35# KB Carry (r1: Overhead, r2: front rack)
}
8 rounds + 15 reps
}

2025-04-09 WoD

WARM
2 min row
std warmup

MAIN

A. BackSquat: 5x3 @70-80%, 3x2 @ 75-85%, 1x1 @ 85-95%
warm: 5x45, 5x95, 5x135
main: 5x3 @ 175, 2x3 @ 205, 1x1 @ 225 (using max of ~255 for the math)

B. 14 min AMRAP
{
1 block run
7 strict chinups
10 back squat 135#
}
5 rounds + 1 run

C. 50 rep bicep curl with 45# bar
12+11+10+9+8

2025-04-08 WoD

WARM
400m run
std warmup

MAIN

A. Work to a 1RM Benchpress
5x45, 5x95, 5x115, 4x135, 2x155, 1x175, 1x185, 1x195 (failed)
(185 tied my PR but felt easier)

B. (Superset w A) - work to a moderate-heavy 3-rep deadlift
5x95, 5x135, 4x185, 3x225, 3x245, 3x265

C. 16 min emom:
{
min 1: 8 box jump 24"
min 2: 5 deadlift 225#
min 3: ME pushups
min 4: rest
}
pushups: 60, 57, 55, 52

2025-05-07 WoD

WARM
200m run
2x
{
1 min row
2 inchworms
3 AirSquats
3 JumpSquats
30s bar hang
banded lat pulldowns
}

Clean & Jerk drills

MAIN

A. Build to a moderate heavy complex
{
3 HangPowerClean
2 PushJerk
}
75, 95, 115, 135, 155, 160 (1 HPC+1 Jerk on this last set)

B. (Superset w A) 5 rounds
5 strict hanging leg raise

C. 3 rounds, each a 5 min AMRAP, ~2min rest b/t
{
2 min ME row for cals
remaining 3 min: 2,4,6,8...
{
HangPowerClean+PushJerk 95#
T2B
}
}
R1: 32+37 = 69
R2: 29+31 = 60
R3: 31+26 = 57
total: 186

2025-04-06 WoD

WARM
250m row
std warmup
clean drills

MAIN

A. work to a moderate heavy CJ
3x45, 3x95, 3x115, 3x135, 2x155, 1x165

B. Pullup/Muscle-up work
3 pullup
3 pullup
1 MU
1 MU
2 MU (consecutive)
3 MU (consecutive)

2025-04-05 WoD

 WARM
2 min row
deadlift drills
banded good mornings
2x5 wallball

MAIN

A. 5x3 deadlift (moderate heavy, building)
warm: 5x45, 4x95, 3x135
main: 3x185, 3x205, 3x225, 3x245, 3x265

B. (superset w A) 5x
{
5 wallball
20 DU
}

C. 10min ME wallball. Each break do one of the things on the list (I did one of each and a second set of DU)
{
10 cal row
1 block run
20 DU
10 burpees
}
102 wallballs (22, 20, 18, 19, 19, 4)

D. Partner Wod. 24 min amrap. You go, I go, partner rests while other is working
{
5 box jump 24"
10 air squat
5 deadlift 185#
* at 0, 8, 16 min, 3 block run
}
Finished 9 rounds, but I want ~20s over to finish the last round of deadlifts

2025-04-04 WoD

WARM
400m run
2 rounds
{
1 min row
2 inchworm
4 spiderman
10 lunges
20s hollow hold
10 scap pulls
}

MAIN

A. For time
{
25 T2B
20 FrontSquat 95#
1 mile run
25 T2B
20 FrontSquat 95#
1 mile run
25 T2B
20 FrontSquat 95#
}
25:40

2025-04-03 WoD

WARM
400m run
2 rounds
{
1 min row
2 inchworm
5 shoulder swimmer
10 good mornings (w band)
10 oh press (w band)
10 walking lunge
}

MAIN

A. 4 rounds, not for time
{
1 wall walk
6 box stepup - increasing weight: 2x20, 2x25, 2x30, 2x35
30s jump rope
20s hollow hold
}

B. 10 rounds for time
{
1 Wall walk
6 box step up 2x40", 20" (Rx was 24")
30 DU
}
10 rounds: 15:40

2025-04-02 WoD

WARM
400m run
2 rounds
{
1 min row
10 banded good mornings
10 banded raises
10 bootstraps
2 inchworms
5 tempo pushups
}

MAIN

A. 4-5 rounds, not for time
{
3 HangPowerClean, building weight, with 3s pause at hang and at receiving position
1 min row at >30 strokes/min
}
75, 95, 115, 135, 155

B. 20 min emom (5 rounds)
{
Min 1: 3 HangPowerClean 135, 145, 145, 155, 155 (Rx was 165)
Min 2: 15 pushup (all unbroken)
Min 3: 16 cal row within a min
Min 4: rest
}

2025-04-01 WoD

WARM
400m run
2x
{
1min row
2 spidermans
20 lateral jumps
10 each A's, T's, Y's
10s/side Bulgarian Split Squat hold (bodyweight)
5 wallball 20#
}

MAIN

A. 4 rounds, not for time
{
7/side Bulgarian Split Squat 1x35# DB
3 strict pullups, high as possible (C2B but mid-sternum)
3 seated box jump (about half of them, 1 foot landing)
}

B. 12 min AMRAP
{
12 C2B Pullups (2 rounds of 12, 3 rounds of 6C2B+6PU)
12 wallball 20#
12 box jump over 24"
}
4 rounds + 12 pullup + 2 wallball