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
}

2025-11-19 WoD

WARM
5 barbell good mornings
10 BB deadlift
20 glute bridge
std warmup

MAIN

A. 5-6 rounds
{
5-6 deadlift (6x95, 5x135, 5x185, 5x205, 4x225, 3x245)
20 DU
3 kipping pullup
}

B. 15 min AMRAP
{
90 DU
30 Deadlift 185#
10 C2B pullup
}
2 rounds + 90 DU + 11 deadlift

2025-11-18 WoD

WARM
400m run
2x 
{
1 min row
10 90-90
4 spiderman
10 BSSquat
5 kip swing
10 seated leg raise
}

MAIN

A. 5x5 FrontSquat, 5# heavier than last time ~2 weeks ago
(I misread this and added each round, vs all same weight. Stopped at 4 sets instead of 5 though)
warm: 5x45, 5x95, 5x135
main: 5x175, 5x185, 5x195, 5x205

B. For time
{
2 block run
27 OA DBThruster (right) 35# (Rx was 50)
21 T2B
27 OA DBThruster (left) 35# (Rx was 50)
500m row
}
time: 7:47

2025-11-17 WoD

WARM
std warmup
benchpress 7x45, 7x95

MAIN

A. 5 rounds, not for time
{
7 benchpress 135# (last round did 155#)
10 KBS 53#
20 DU
}

B. 11min AMRAP
{
30 DU
20 KB SDHP 53#
10 RingDip (Rx+. Rx was HRPU)
}
5 rounds + 30 DU

2025-11-16 WoD

A. Run 3km. ~15min

2025-11-15 WoD

WARM
2x 500m row 
std warmup
clean drills

MAIN

A. (partner wod but I did it solo). 30min AMRAP
{
3 rounds
{
3 Deadlift 95#
3 HangPowerClean95#
3 PushPress95#
}
Then 500m row, then repeat
}
8 rounds of the 27 reps on barbell, 7x500m row, and 100m on the last one.

2025-11-13 Travel Workout

 A. 14,13,12....3,2,1 (105 reps) not for time, but fast pace
{
Pushup
AirSquat
}

2025-11-11 WoD

 //Hero workout today, but only had time to do half of it due to late start

WARM
400m run
std warmup

MAIN

A. "Chad" - 1000 box step ups, 20", for time. Rx is with 40# vest/pack
I did bodyweight only, and 500 reps. 31min

2025-11-10 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. Couple rounds of complex, then sets of 2-3 S2O increasing weight
{
6 strict press
3 pushpress
2 pushjerk
}
65, 75
then PushJerk: 3x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w A) 2x 1block run

C. For reps:
{
Min 0-2: 
{
2 block run
AMRAP S2O 95# (15 pushpress)
}
1 min rest
Min 3-6
{
3 block run
AMRAP S2O 115# (9 pushjerk)
}
1 min rest
Min 7-11
{
4 block run
AMRAP S2O 135# (7 pushjerk)
}
}
total reps: 31

2025-11-09 WoD

WARM

500m row
clean drills
light stretching

MAIN

A. Work to a heavy CJ (PowerClean + PushJerk)
5x45, 5x75, 4x95, 3x115, 3x135, 2x155, 2x165, 1x170 (Clean only, failed jerk)

B. (Superset w A) 5 rounds, not for time, one between each CJ weight increase)
{
1 HSHold
3 Strictpullup, with 3rd one being C2B
3 planche lean
}

2025-11-08 WoD

WARM

500m row
std warmup

MAIN

A. Partner WoD - 10 min amrap - 2,4,6,8...
{
partner 1: 2 Wallball
Both: 2 Syncro burpees
partner 2: 2 Wallball
Both: 2 Syncro burpees
}
Got done with round of 12

5 min rest

B. Partner WoD - 20min AMRAP - Alternating rounds with partner
{
6 Pushup
6 KBS 35# (Rx was 53#)
6 GobletSquat 35#
6 GobletLunge 25# (3/side)

*2 block partner run at 0-10-20
}
11 rounds (Partner did a bit lest and sat some out)

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