2025-10-04 WoD

//partner wod, but I did it solo. A was originally all syncro; B was you-go-I-go.

WARM
400m run
2 min row
std warmup

MAIN

A. 3 rounds for time
{
2 block run
20 AirSquat
10 burpees
}
time: 9:05

5 min rest

B. 20min AMRAP
{
first 2,4,6,8,10 of
{
DB (deficit) Pushup
DBFrontSquat 2x35#
BoxJumpOver 24"
}
then 30 walking lunges
}
2 full rounds, plus all-but-the-lunges on 3rd round. So 2 rd+ 90 reps, or 330 reps total

2021-11-04 WoD

 WARM
2 min AirDyne
std warmup

MAIN

A. 5 rounds, not for time
{
8 reps reverse grip bench press (45, 4x65)
6 reps DB deficit pushup
}

B. 4 rounds, not for time
{
10 cal AirDyne
50' sled push 90#
10 DB front rack side-step 2x35#
}