2025-07-21 WoD

WARM

400m run

2x 
{
4 spiderman
2 inchworm
5 btn OH Press 45#
5 jumping squats
mixed grip bar hang 20s
}

Clean & OH Press drills

Pullup drills

MAIN

A. 4-5 rounds, not for time
{
1 PowerClean + 2 PushJerk, increasing weight
3 max height C2B pullup
}
95, 95, 115, 135, 155 (1 jerk)

B. For time
{
4 block run
15 C2B Pullup
25 PushPress/PushJerk 115# (Rx was 135)
4 block run
25 PushPress/PushJerk 115# (Rx was 135)
15 C2B Pullup
4 block run
}
time: 20:22
Run was 3:00, 3:15, 3:30, so 9:45 total, which meant remainder was 12:37, not too bad.

I added

C. 2 rounds, not for time
{
1 HSHold
2 Planche Lean
}

2015-09-02 WOD

WARM
std warmup
200m run

MAIN
A. 5x8 Behind the neck OH Press.
warm: 5x45, 5x45
main: 5x8 @ 65#

B. 8 min EMOM
{
1 Squat clean from above the knee
1 Squat clean from the floor
1 jerk
}
rounds 1-5: 135#
rounds 6-7: 145#
round 8: 155#

C. 5 rounds for time
{
100m run
10 pushups
10 v-ups
}
time: 4:37

I added:

D. 5 HSHold with HSPlatewalk (step down only - just getting used to these)
(HS platewalk video here)

E. One Arm Chinup progression (assisted)
2x5 chinup
2x3/arm , one arm w 2 finger assist
1 rep/arm, one finger assist

2014-02-12 WOD

WARM
std warmup
400m run

MAIN
A. Work to ORM Front Squat
8x45, 8x95, 6x115, 5x135, 1x165, 1x185, 1x205,
1x225 (PR), 1x235(failed)

B. Work to Behind-The-Neck OH Press
5x45, 5x75, 3x95, 1x105,
1x115 (PR), 1x125 (failed)

C. 800m run (at 80%)

I added

D. 2x5 strict pullups

E. HS Holds x 3