2025-10-27 WoD

WARM

600m row
std warmup
3 rounds
{
3 box jump over 24"
8 KBS 35#
5 HRPushup/3 RingDip/3 Pike Pushup
}

MAIN

A. For time
{
40 BoxJumpOver 24"
40 KBS 53#
40 HRPushup
30 BoxJumpOver 24"
30 KBS 53#
30 RingDip
20 BoxJumpOver 24"
20 KBS 53#
20 /arm DBPushpress (Rx) or 20 HSPU (Rx+) - I did 4 HSPU and 16/arm DBPushPress 35#
}
time: 17:42

B. Accessory work. 3 rounds, fast but not for time
{
100 BandedTricepPushdown
100 BandedGoodMornings (thickest band)
}
}

2024-04-01 WoD

 //short workout because of early dr appt. On the plus side, cleared for lifting again

A. 5 mile Airdyne. 15:40

B. 3 rounds, not for time
{
10 banded good mornings (Heaviest band)
10 banded lat pulldowns
}

2024-03-30 WoD

 A. Airdyne 10.0 miles; 30:56

B. 100 Banded good mornings

C. 3x10 banded lat pulldowns

2024-03-29 WoD

A. Airdyne 5.0 miles; 16:43

B. 3x5 banded pullups

C. 100 banded goodmornings