2025-12-09 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
8 OHPress (65, 75, 85, 85)
3 seated box jump
6 hanging leg raise
}

B. 6 rounds for time
{
4 burpee box jump over 24"
6 DBPushPress 2x35# (Rx was 2x50#)
9 T2B
}
time: 8:03

2025-07-12 WoD

WARM
std warmup
clean drills
hang cleans 5x95, 4x115, 3x135, 2x155
T2B drills

MAIN

A. Partner workout, for time
{
3 block run (together)
100 T2B (traded off 10 sets of 5 each)

2 block run (together)
80 Burpee BoxJumpOver 20" (Rx was 24") (10 sets of 4 each)

1 block run (together)
60 HangPowerClean 135# (10 sets of 3 each)
}
23:46

I added:

B. 3 rounds, not for time
{
10s planche lean
5-10s HSHold

2025-01-25 WoD

WARM
3x250m row
std warmup between
several of movements below

MAIN

A. Parter WoD. 22min AMRAP
{
60 Burpee Box Jump Over 24" (30 each, alternating)
3 block run (together)
60 KB SDHP 35# (syncro, 60 each, Rx was 53#)
3 block run (together)
60 KB Goblet Lunge 35# (syncro, 60 each, Rx was 53#)
3 block run (together)
}
1 round + 8 Burpee Box Jump Over (4 each)