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)
}
}

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)
}

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
}

2025-07-23 WoD

WARM
200m run
2x
{
1 min row
3 inchworm
bootstraps
banded good mornings
banded OHPress
tempo air squats
5 wallball
}

MAIN

A. 3 rounds, each on 8 min mark of running clock (rest if you finish before 8 min)
{
30 wallball 20# (did round 1 unbroken, r2 in 2 sets, r3 in 3 sets)
50' Burpee BroadJumps (ugh)
1000m row
}
Times: 6:15, 6:45, 7:13

B. Not for time
{
25 RingDip
50 banded bicep hammer curls
50 banded tricep pulldowns
50 ring curls
}

2025-01-03 WoD

WARM

400m run
2 rounds
{
2 spidermans
10 benchpress 45#
10 ringrows
10 box stepups
1 min Airdyne
}

MAIN

A. 5 rounds, each on the 2.5 min mark
5 benchpress 95, 105, 115, 125, 135

B. 14 min AMRAP
{
3 burpeeboxjump 24"
6 pullups (did all sets unbroken)
12 GobletSquat 35# (Rx was 50#)
}
10 rounds + 1 burpeeboxjump

C. 3 rounds, not for time
{
30s hollow hold
15 banded tricep extension (green band)
}

2024-08-28 WoD

WARM
400m run
std warmup

MAIN

A. 16 min EMOM
{
min 1: 8 slide pushups (one hand up, one hand in pushup)
min 2: 10 ring rows
min 3: 8 Ring Y-raise
min 4: 40 SU
}

B. 16 min AMRAP
{
3 strict HSPU (rx was 2 wall walk, rx+ 4 HSPU)
10 strict chinups
50 DU
}
6 rounds even

C. Not for time, each movement for all reps
{
70 Banded bicep curls
70 Banded tricep extensions
70 Banded OHPress
}

2024-05-13 WoD

WARM
3 rounds
{
1 block run
banded lat pulldowns
spidermans
cossack squats
}

MAIN

A. 20 min AMRAP
{
2 block run
25 situps (Rx was T2B)
20 goblet squat 35# (Rx was 20# wallball)
}
5 rounds + 25 situps (scaled)

B. 2 rounds, not for time
{
30s quad foam roll (left)
30s banded tricep ext
30s quad foam roll (right)
30s banded curl
}