2025-03-22 WoD

WARM
std warmup
500m row
1 block run

MAIN

A. Partner WOD, you-go-I-go. 22min AMRAP
{
3 block run buy-in
R1: 
{
8 Pushup
9 PowerClean 95#
10 BBLunge 95# (front rack)
}
R2: 
1 block run
}
4 rounds + 17 reps (for me)

2024-08-21 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
6/side deficit backrack BB lunge (3" plate)
8 DB Row
}
lunge: 95, 115, 125, 135, 145
DB Row: 25, 30, 30, 35, 40

B. 8 min AMRAP. 1,2,3,4...
{
Left DB FrontRack Lunge
Right DB FrontRack Lunge
strict chinup
}
8 rounds even (so 72 lunges, and 36 chinups = 108 reps

I added

C. 3 ring dips (trying to build that strength up again)

2024-07-26 WoD

WARM
400m run
std warmup

MAIN

A. Front Squat (was supposed to be 5x5 but I opted to decrease reps and go up in weight)
5x45x 5x95, 5x115, 4x135, 3x155, 2x175, 1x185

B. 5 rounds (superset w A)
6 seated leg raise

C. 6 rounds for time
{
12 FrontRack Lunge 95#
12 T2B or Kneeups (I did 12 T2B, then 3 of 2nd round, rest were kneeups)
2 Block Run after rounds 2,4,6
}
14:50

I added:

D. 2 Ropeclimbs 15"

2024-07-13 WoD

WARM
std warmup

MAIN

A. For time, 25 min cap
{
5 block run
5 BBLunge 95#
5 BurpeeBarJump
1 wall walk
4 block run
10 BBLunge 95#
10 BurpeeBarJump
2 wall walk
3 block run
15 BBLunge 95#
15 BurpeeBarJump
3 wall walk
2 block run
20 BBLunge 95#
20 BurpeeBarJump
4 wall walk
<-- this is as far as I got
1 block run
25 BBLunge 95#
25 BurpeeBarJump
5 wall walk
}

2024-05-17 WoD

WARM
400m run
std warmup
2x1min row

MAIN

A. 4-5 rounds, not for time
{
6 backrack lunge
3 strict pullups
30s SU
}
95, 115, 135, 155, 155

B. 15 min AMRAP
{
3 strict pullups
6 DB OHPress 2x20 (subbed for dips)
10 backrack lunge 95#
80 SU (unbroken, or do 100)
}
6 rounds, but went 15:35

2023-11-23 WoD

 //Thanksgiving workout. Did a '12 days' format chipper

WARM
400m run
300m row
std warmup
several of each of movements below

MAIN

A. 12 days of thanksgiving. Done like the song. 1; then 2,1; then 3,2,1 until 12,11.....2,1. 40 min cap
{
1 SquatCleanThruster 135#
2 Strict Chinup
3 Box Jump
4 Barbell Lunge 135# (scaled to 2DB in last couple sets)
5 DBOHPress 2x35#
6 Deadlift 135#
7 T2B
8 pullups (Rx was ring rows, I scaled up)
9 KBS 53#
10 burpees
11 Front Squat 135# (2 sets of this, did 5 FS, then did remaining 6 as a KB Gobletsquat)
12 cal row or 1 long block run (I did the latter)
}
time: 40:35