2026-07-30 WoD

 //First day back after a week of travelling

WARM
400m run
std warmup
clean drills

MAIN

A. 5 rounds, not for time. Start at light weight, build each round.
{
HighHangPowerClean
HangPowerClean
PowerClean
}
75, 95, 115, 135, 155(skipped high-hang)

B. 12 min AMRAP (modded from original)
{
3 PowerClean + FrontSquat 1335#
10 BurpeeBarJump
}
5 rounds even

2026-07-17 WoD

 WARM
400m run
std warmup
clean drills

MAIN

A. 3 position clean. building. 5 rounds, each on 2 min mark
{
HighHangPowerClean
HangPowerClean
PowerClean
}
75, 95, 115, 135, 155

B. 5 rounds, each 3 min mark. Score is your slowest round.
{
3 PowerClean 115#
9 KBS 53# (Rx was burpees over bar)
15 situp (Rx was T2B)
}
1:09, 1:04, 1:04, 0:59, 0:53

2025-10-16 WoD

WARM
400m run
std warmup
1 min row
clean drills
20 SU
15 DU

MAIN

A. Work to a heavy PowerClean, using this complex for first few weights, then just PC's.
{
HighHangPowerClean
HangPowerClean
2 PowerClean
}
75, 95, 115 (complex)
135, 155, 165, 175 x 2
185 - two attempts, both failed

B. Superset w A
2x3 tempo strict chinups
3x1 RingMU

C. (superset a A,B)
2x20 SU, 2x15 DU

D. 6 rounds for time
{
2 RingMU (Rx was 3 chinup, Rx+ 3 MU)
4 PowerClean 135#
50 DU
}
time: 12:43
}

2025-10-06 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 3-4 rounds of this clean complex
{
HighHangCleanPull
HighHangPowerClean
CleanExtension (knee to highhang)
PowerClean
}
45, 75, 95, 115

Then 2 PowerCleans/round, increasing weight

2x135, 2x155, 2x165

B. (Superset w A) 4x7 Benchpress 31x1 tempo
3x7x95#

C. 3 rounds, each for time
{
2 block run
8 PowerClean 95#
5 BurpeeBarJump
8 PowerClean 95#
5 BurpeeBarJump
}
time: 3:11, 3:45, 3:55 (did ~1:45 rest b/t vs the recommended 2+)

2025-05-12 WoD

WARM
400m run
2 rounds
{
1 min row
90-90's
spidermans
kneeling DBPress
}

MAIN

A. Clean complex, build to a heavy
{
1 HighHangPowerClean
1 FrontSquat
1 HangSquatClean
1 PushJerk
}
75, 95, 115, 135, 145 (failed jerk)

B. 3 rounds for time:
{
10 DB PowerClean + PushJerk 35# (Rx was 50#) - left arm
10 DB PowerClean + PushJerk 35# (Rx was 50#) - right arm
10 Burpee Bar Jump
}
time: 6:26

2023-07-31 WoD

WARM
400m run
2 rounds
{
1 min row
30s front rack stretch
10 banded good mornings
5 back bridge shoulder stretch
10s static ring hold
}

MAIN

A. 5 rounds, not for time
{
High Hang PowerClean
HangPowerClean
HangPowerClean (below knee)
3 RingDip
}
95, 115, 135, 135, 135#

B. 21-15-9 of
{
HangPowerClean 95#
HandReleasePushup
Airdyne (0.9, 0.7, 0.5 mile)
}
10:44

2023-05-03 WoD

WARM
400m run
std warmup
Clean drills

MAIN

A. 4 rounds, not for time
{
3 strict press
2 push jerk
5 High Hang Power Clean
1 min row
}
75, 95, 115, 135

B. Every 4 min, 4 rounds total:
{
2 block run
3 Hang Clean + 3 Push Jerk 135# (Rx was 5+5 at lighter weight)
}
times: 2:20, 2:15, 2:15, 2:25

2018-12-11 WOD

WARM
std warmup
3x10 KBS 36#
clean drills

MAIN

A. EMOM 10
{
1 Power Clean
1 Hang Power  Clean
1 High Hang Power Clean
}
2x95, 2x115, 1x125, 2x135, 2x155, 1x165

B. 14 min AMRAP
{
20m OH Plate Lunge 45#
4 MU
20 cal AirDyne
}

I added:

C. 3 rounds, not for time
{
1 HSHold
1 StrictBarMU (Failed 2)
}

2018-12-03 WOD

WARM
300m row
std warmup
clean drills

MAIN

A. 10 min EMOM
{
even:
{
High Hang Power Clean
Hang Clean
Split Jerk
}
2x95 (warmup was 1), 2x115, 2x135

odd:
12 T2B (did 11 last few sets)
}

B. 4 rounds for time:
{
200m run
8 Hang power Clean 115# (Rx was 10 at 135#)
20 HR Pushups
}
10:40