2025-06-13 WoD

WARM
400m run
2x
{
1 min row
2 spiderman
10 box stepups
10 KBS 26#
5 goblet squat 26#
}

Clean & Jerk drills, 45#, 75#

MAIN

A. 5 rounds, emom style
{
min 1: 2 PowerClean + PushJerk (building)
min 2: 7 hollow raise + 7 supermans
min 3: rest
}
weights: 95, 115, 135, 155, 160#(failed second jerk at this weight)

B. For time
{
35 Box Jump Over 24"
20 T2B
35 PushPress 95#
20 T2B
35 FrontSquat 95#
20 T2B
35 PowerClean 95#
}
time: 15:15

2026-06-12 WoD

WARM
400m run
2x
{
2 inchworm
5 shoulder swimmers
10 banded good mornings
10 banded OH Press
}

MAIN

A. 4 rounds, not for time
{
8/side FillyPress. KB: 26#, DB: 25, 25, 30, 30
8/side B-stance RDL 30#
1 Strict HSPU
}

B. 3 rounds for time
{
2 block run
27 KBS 53#
3 strict HSPU (Rx was 3 wallwalk, Rx+ was 7 HSPU)
}
time: 9:22

2025-06-11 WoD

WARM
400m run
std warmup

MAIN

A. 3x3 Front Squat at 70-80%
warm: 8x45, 6x95, 4x135
main: 3x165, 3x185, 3x185#

B. (superset w A)
10s bar hang, into
2 strict chinups

C. 4 rounds for time
{
12 DBHangSquatClean 2x35# (Rx was 50#)
8 strict chinups
1 long block run
}
time: 11:22

2025-06-10 WoD

WARM
400m run
2x
{
8 DB Floor Press 2x25#
30s SU
banded pull aparts
planks
inchworms
}

MAIN

A. Work to a 1RM benchpress
10x45#, 8x95#, 6x115#, 3x135, 2x155, 1x165#, 1x175#(failed - just barely)

B. (Superset w A) 4x30s DU practice

C. 10min AMRAP
{
30 DU
10 RingPushup (Rx+ option), plus 1 rep for every fail on the DU's
}
7 rounds (2x10, 2x12, 3x11)

2025-06-09 WoD

WARM
400m run
2x
{
1 min row
2 inchworm
5 btn prone pvc snatch extension
10 banded good mornings
20s bar hang
}

Snatch drills

MAIN

A. 5-6 rounds of this complex
{
Snatch grip deadlift
high-hang power snatch
hang power snatch
power snatch
}
65, 65, 75, 85, 95, 105(hang power snatch and power snatch only)

B. 4 rounds, EMOM style
{
min 1: 10 hang power clean 95#
min 2: 7 bar facing burpees
min 3: 15 cal row
min 4: rest
}

2026-06-08 WoD

A. Bike 21.77; 1:05:00; 20.2 km/hr

2025-06-07 WoD

WARM
3 Block run
std warmup
clean drills
2 Block run

3x
{
2 squat cleans
1 squat clean thruster
1 thruster
}
45#, 75#, 95#

MAIN

A. 15 rounds, EMOM style
{
3 burpees
3 SquatCleans 95#
2 thruster 95# (Rx was 3, but I shaved off a rep and kept weight same)
}
At min 8, 5 block run, then resume at top of next minute.
I did 8 rounds, then did the run in 4:00 even, so resumed at min 12, did 7 rounds, finished at 18:30

2025-06-06 WoD

WARM
400m run
1 min row
std warmup
2x5 wallball
2x3 pullup

MAIN

A. 1x20 back squat ahap>
warm: 10x45, 10x95, 10x135
main: 1x20 BackSquat 165#

B. For time, 17 min cap
{
100 wallball 20#*
150 KBS 53#*
* Every break, do 5 burpee pullups (Rx+. Rx was burpees)
}
I did Rx+, but only got 210 reps (100 wallball, 110 KBS) before the cap.
Took 9 breaks (5 during the wallballs, 4 during the 110 kbs), so 45 burpee pullups

2025-06-04 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 4 rounds, not for time
{
7/side DB split squat 35#
10 seated leg raise (over db)
10 banded lat pulldowns
}

B. 12 min AMRAP
{
4 burpee
8 T2B (did all unbroken)
16 DB Lunge 2x35#
* 1 block run on min 0,4,8
}
6 rounds + 2 burpees

2025-06-03 WoD

WARM
400m run
2x
{
1 min row
20 DU
10 banded good mornings
10 banded pull-aparts
5 benchpress 45#
2 spiderman
2 inchworm
}

Deadlift warmup
5x95, 5x135, 2x185

Benchpress warmup
5x95, 5x95

MAIN

A. 25 min EMOM
{
Min 1: 3 deadlift 225#
Min 2: 10 benchpress (3 sets at 95#, 2 sets at 115#)
Min 3: ME DU (~55 each round)
}

2025-06-02 WoD

WARM
400m run

2x
{
1 min row
2 spidermans
90-90's
banded lat pulldowns
}

MAIN

A. FrontSquat: 3x5 with 1 sec pause at bottom; 2x5 without pause
warm: 5x95, 5x135
main: 3x5 w 1s pause 155#; 2x5 155#

B. (superset w A): 3x12 alternating hammer curl
12@25#, 12@30#, 12@35#

C. 4 rounds for time
{
2 block run
15 single arm DB Thruster 35# (all same side in a given round, Rx was 50#)
10 pullups (did 3 of the sets unbroken)
}
time: 12:07

2025-06-01 WoD

A. Bike 21.13km; 1:04:00; 19.81 km/hr