2026-10-09 WoD

WARM
400m run
std warmup

MAIN

A. "Kelly" (modified quite a bit though) 5 rounds for time
{
2 block run
30 BackSquat 95# (Rx was wallball 20#)
30 BoxStepUp 20" (Rx was box jumps)
}
Time: 27:42

B. 3 rounds, not for time
{
1 min bar hang (1 min; 40+20, 30+15+15)
2x8 Hammer Curls 25#, 30#, 35#)
}

2026-08-15 Travel Workout

WARM
1 min Airdyne
stretching, etc

MAIN

A. 3x8 DBCurl 2x25#

B. 3x8 HammerCurl 2x25#

C. 3x8 ArnoldCurl 2x25#

D. 3x8 DBInclineBench 2x30#

E. 3x10 pushup

F. 3x8 DBLateralRaise 2x5#

G. 3x8 DBSnatch 30#, 40#, 50#

H. 3x8 SkullCrusher 55#

I. 3x5 AbRollout (scale)

2025-10-14 WoD

WARM
std warmup

MAIN

A. "Competition Helen" 5 rounds (vs 3 for regular Helen) for time
{
400m run
21 KBS 53#
12 pullup
}
16:42 Rx (fastest for the group. Did all KBS unbroken, pullups all 7+5)
(3 round time was 10:23 - not too far off my PR of 9:51)

B. 3 rounds, not for time
{
8/arm HammerCurl 2x25#
1 min foam roll
}

2025-06-02 WoD

WARM
400m run

2x
{
1 min row
2 spidermans
90-90's
banded lat pulldowns
}

MAIN

A. FrontSquat: 3x5 with 1 sec pause at bottom; 2x5 without pause
warm: 5x95, 5x135
main: 3x5 w 1s pause 155#; 2x5 155#

B. (superset w A): 3x12 alternating hammer curl
12@25#, 12@30#, 12@35#

C. 4 rounds for time
{
2 block run
15 single arm DB Thruster 35# (all same side in a given round, Rx was 50#)
10 pullups (did 3 of the sets unbroken)
}
time: 12:07

2025-04-28 WoD

WARM
400m run
2 rounds
{
1 min row
10 cossack squats
2 inchworm
10 banded AYT's
}

MAIN

A. Half-Murph (really, bit more than half). For time
{
1/2 mile run
8 rounds
{
7 pullups (56 total)
14 pushups (104 total)
21 AirSquats (168 total)
}
1/2 mile run
}
time: 21:05

B. 3 rounds, not for time
{
7 DB Hammer Curl 31x1 tempo 20#
7 DB skull crushers 31x1 tempo 20#
7 DB reverse fly
}

2022-01-20 WoD

 WARM

std warmup
400m run
45s SU
2x45s DU

MAIN

A. Work to a heavy 5-rep front squat
5x45, 5x95, 5x135, 5x165, 3x185

B. 5 rounds, not for time
{
5 banded Goblet Squat 36#
5/leg jumping bulgarian squat
}

C. 5 rounds, not for time
{
25' sled push 135#
25' broad jumps
}

D. 5 rounds, not for time
{
50' plate carry w arms at 90-degrees
8 DB Hammer Curl 2x30#
8 towel barbell row
}

2021-11-18 WoD

 WARM
600m row (increase pace every 200m)
std warmup

MAIN

A. 4 rounds, nft
{
10 banded clamshells - left
10 banded clamshells - right
5 back squat (135, 155,155,155)
}

B. 4 rounds, nft
{
10-12 DB Elevator Benchpress (12,10,10,8) 2x20#
12/side DB Row 20#
20 banded pull-apart
}

C. 4 rounds, nft
{
30s Banded hammer curls (16-18 reps)
10s rest
30s Banded Tricep pulldowns (14-16 reps)
10s rest
}

2021-11-11 WoD

 WARM
3 block run (to gym)
15 cal AirDyne
std warmup

MAIN

A. 3-4 rounds (I did 4) not for time
{
6 ring dips (banded)
6 CG KB Pushup
8 KB floor press
}

B. 5 rounds not for time
{
16 alt DB gorilla row 2x25#
18 alt DB Hammer Curl
10 banded row
}

C. 5 min amrap. 1, 2, 3, 4.... of
{
DB Renegade Row 2x25#
Hang Power Clean & Push Jerk 95#
}
6 full rounds + 7 Rows