2026-10-10 WoD

WARM
500m row
std warmup

MAIN

A. Partner workout. 20min AMRAP. You-go-I-go
{
5 strict pullups (Rx was 10 kipping)
15 KBS 53#
10 Burpee bar jump
* every 2 rounds (x2 people), 30cal on row/bike/skierg
}
4 rounds each total, plus 15cal each row, 15 cal each bike, 5 pullups each.

B. 15 min emom (3x through)
{
min 1: 45s hollowhold
min 2: 45s plank
min 3: 45s flutterkicks
min 4: 45s plank
min 5: rest
}

2025-01-17 WoD

WARM
400m run
2x
{
1 min row
10 ring row
10 lunges
20s flutterkicks
2 spiderman
}

MAIN

A. 4 rounds, not for time
{
16 gorilla row 2x26#kb
10 backrack lunge 95#
3 strict pullups
}

B. 3 rounds for time
{
2 block run
12 pullups (12, 8/4, 7/5)
18 box stepup 24"
}
11:36

2023-12-11 WoD

WARM

400m run
std warmup
several of each of movements below

MAIN

A. "Fight Gone Bad" - 3 rounds for reps:
{
1 min Wallball 20#
1 min SDHP 75#
1 min box jump 24"
1 min PushPress 75#
1 min row
1 min rest
}
Round 1: 20, 15, 15, 20, 14 = 84
Round 2: 18, 15, 12, 22, 12 = 79
Round 3: 18, 16, 10, 20, 12 = 76
Total: 239: (not my best, but a few reps better than last time I did it)

B. 3 rounds, not for time:
{
20s HollowHold, 40s rest
30s bicycle kick, 30s rest
40s flutter kicks, 20s rest
}

2022-04-25 WoD

 WARM
400m run (to gym)
800m run (2 block)
std warmup

MAIN

A. 4 rounds for time
{
12 Thrusters 75# (Rx was 95#)
12 strict chinups
50 SU (Rx was DU)
}
time: 13:00

B. 9 min EMOM
min 1,4,7: 20s v-ups
min 2,5,8: 30s flutterkicks
min 3,6,9: 40s plank

2021-11-05 WoD

 WARM
std warmup
1 mile AirDyne
clean & jerk drills w bar

MAIN

A. Work to a heavy-ish PowerClean + PushJerk
3x45, 3x95, 3x115, 2x135, 1x155

B. EMOM 15:
{
min 1: 3-5 (I did 3) Power Clean + PushJerk 135# (Rx was 155)
min 2: 14-20 (I did 14) Goblet Lunge 35# (Rx was 53#)
min 3: rest
}

C. Tabata, alternating between:
{
- flutter kicks (~20)
- ab mat situps (12)
}