2026-01-31 WoD

WARM
3x1min SkiErg
std warmup
Several of movements below with lighter dumbells

MAIN

A. 20 min AMRAP. With partner. All elements syncro except row
{
10 burpees
20 Gorilla Row 2x25# DB
10 DBThruster 2x25# DB
250m row Partner 1, Partner 2 rest
250m row Partner 2, Partner 1 rest
}
5 rounds + 2 burpees

B. 3 rounds, not for time
{
15 banded pullaparts
10 superman/elbowraise
30s fly stretch on rack
}

2025-11-26 WoD

WARM
400m run
std warmup
benchpress 10x45#, 5x95#, 5x115#

MAIN

A. 20min EMOM (5 rounds)
{
Min 1: 10 benchpress (115, 125, 135, 135, 135)
Min 2: 12 cal row
Min 3: Max effort DU
Min 4: Rest
}
DU's: 60, 72, 73, 65, 74. Avg = 68.8

B. 100 banded pullaparts

2025-10-15 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
3-5 benchpress, increasing weight to heavier than WoD weight
1 min row complex (legs, legs+hips, legs+hips+arms)
}
95, 115, 135, 155

B. For time & quality
{
row 40-32-24-16-8 cals
benchpress 135# 20-16-12-8-4 reps
}
22:04 (135# was very heavy for me for this many reps)

C. 3 rounds, not for time
{
8 skull crusher 45#
25 banded pull-aparts
50 banded tricep extension (Rx was 100)
}

2023-11-29 WoD

WARM
400m run
std warmup
1 min row

MAIN

A. 12 min amrap
{
10 box jump over 20" (Rx was 24")
15 T2B
20 alt DB Snatch 35# (Rx was 50#)
}
4 rounds + 5 Box Jump 

B. not for time. break up as needed (I did each 100 consecutively before moving to next movement)
{
100 banded good mornings (green band)
100 banded face pulls (black band)
100 banded pullaparts (black band)
added another 25 banded good mornings with the purple banded (thickest one)
}