2025-08-11 WoD

WARM
200m run
2x
{
1 min row
2 spidermans
3 kip swings
4 cossack squats
AYTs w band
}

MAIN

A. 15 min AMRAP
{
5 pullup
10 pushup or 5 HSPU (Rx+)
15 AirSquat
}
11 rounds + 8 reps (5 rounds with strict HSPU, 6+ rounds with pushups

B. 3 rounds, not for time
{
8 barbell curl (1 round at 55#, 2 at 65#)
2 length sled push (sled + 35#)
25 banded tricep extension
}

2025-05-21 WoD

WARM
400m run
2x
{
1 block run
2 inchworm
10 lunges
5 scap pullups
3 pullups
}

MAIN

A. For time
{
1 mile run
50 Pullup
50 box jump 24"
1 mile run
}
(did 10 sets of 5-5)
time: 21:35 (6:30 first mile run, and just under 7 for second mile run)

B. 4 rounds, not for time
{
45# barbell curl 11/10/9/8
10 shoulder taps
}

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

2024-07-19 WoD

WARM
400m run
2 rounds
{
30s Airdyne
10 banded good mornings
10 banded presses
10 cossack squats
10 KBS
}

MAIN

A. 4 rounds, each for total reps
{
1 min box stepups 24"
1 min KBS 35# (Rx was 53#)
1 min wallball
1 min PlankBurpees
1 min rest
}
r1: 20, 30, 20, 15  = 85 reps
r2: 20, 35, 20, 15  = 90 reps
r3: 20, 35, 15, 17  = 87 reps
r4: 20, 35, 15, 17  = 87 reps
Total = 349 reps

B. 3 rounds, not for time
{
10 barbell curl 45#
5/side RDL w KB (35, 44, 53)
20 abmat situps
}

2023-11-20 WoD

WARM
400m run
2 min Airdyne
std warmup

MAIN

A. 4 rounds, not for time
{
6 elevated heel Goblet Squat 3223 tempo 35#
30s ME barbell curl 45# (limited it to about 10/round)
}

B. For time, 20 min cap
{
10 burpee box jump 24"
12 Strict HSPU (Rx was 20 - I scaled since I did a bunch yesterday)
30 pullups
40 goblet squat 35# (rx was 53#)
100 DU
40 goblet squat 35# (rx was 53#)
30 pullups
12 Strict HSPU (Rx was 20 - I scaled since I did a bunch yesterday)
10 burpee box jump 24"
}
time: 17:35

2023-03-30 WoD

WARM
400m run
200m row
std warmup

MAIN

A. 4 rounds, not for time
{
8 banded DB floor press (2x25#)
8/side DB row
}

B. 3 rounds, not for time
{
50" sled pull(135#)
6/side offset KBDeadlift 2x53#
}

C. 3 rounds, not for time
{
8 barbell curl 65#, 3s negative
8 DB skull crusher, 45#, 3s negative 
}

D. 1 RingMU (just trying out shoulder)

2022-09-01 WoD

 WARM
400m run
2 min row
std warmup

MAIN

A. 3 rounds, not for time
{
10 barbell curl "21s" (7x180-90, 7x90-0, 7x180-0) 45#
10 DB Rolling Tricep Extension 2x30#
}

B. 3 rounds, not for time
{
20 step banded monster walks
15 banded glute bridge
10 goblet lunge 30#
}

C. 3 rounds, not for time
{
10 bench press 75/95/115
10/side DB Row 30#
}

2022-08-18 WoD

WARM
400m run
2m Airdyne
std warmup

MAIN

A. 3 rounds, not for time
{
12 banded-hip KB deadlift 53#
6/side deficit GobletLunge 36#
down-n-back sled push #170 (80+90#sled)
}

B. build to a heavy 6 rep benchpress, then back off weight and do 3x10
{
6x45, 6x75, 6x95, 6x115, 6x135, 2x155
6x115, 10x95, 10x95
}

C. 3 rounds, not for time
{
10 barbell curls (45, 65, 65)
10 close-grip pushups
}

2022-01-13 WoD

 WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
10 DB Benchpress 2x30#
immediately into:
UB pushups to fail
90s rest
}
pushups: 10, 8, 6, 4, 4

B. 5 rounds, not for time
{
8 horizontal low-bar row
10/arm DB Row 30#
90s rest
}

C. 5 rounds, not for time
{
6 barbell curl 65#
10 banded curl
90s rest
}

I added:

D. 3 HSHold ~10s each