2026-08-10 WoD

WARM
Run 400m
Row 2 min
std warmup

MAIN

A. 4x8 FrontSquat building to ~80% effort
warm: 5x45, 8x95, 8x115
main: 8x135, 8x155, 8x165, 6x175

B. For time
{
10 SA DBThruster 30# (Rx was 50#)
15 Pushups (scaled to do off box)
15 SA DBThruster 30# (Rx was 50#)
25 Pushups (scaled to do off box)
20 SA DBThruster 30# (Rx was 50#)
35 Pushups (scaled to do off box)
25 SA DBThruster 30# (Rx was 50#)
45 Pushups (scaled to do off box)
30 SA DBThruster 30# (Rx was 50#)
}
time: 15:18 (scaled)

2025-11-18 WoD

WARM
400m run
2x 
{
1 min row
10 90-90
4 spiderman
10 BSSquat
5 kip swing
10 seated leg raise
}

MAIN

A. 5x5 FrontSquat, 5# heavier than last time ~2 weeks ago
(I misread this and added each round, vs all same weight. Stopped at 4 sets instead of 5 though)
warm: 5x45, 5x95, 5x135
main: 5x175, 5x185, 5x195, 5x205

B. For time
{
2 block run
27 OA DBThruster (right) 35# (Rx was 50)
21 T2B
27 OA DBThruster (left) 35# (Rx was 50)
500m row
}
time: 7:47

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

2025-03-25 WoD

WARM

2x
{
1 min row
10 cossack squat
10 AYT's
2 inchworms
4 spidermans
4x10s bar hang, mixing grip
}

MAIN

A. 3 rounds, not for time
{
3 strict pullups, into
3 kipping pullups
8 seated DBPress (Z-press - seated straight-legged on the floor)
}

B. For time, 24 min cap
{
5,4,3,2,1 block run
8 DBThruster (left arm) - 35# (Rx was 40#)
10 pullup (first three sets unbroken, last two were 7+3)
8 DBThruster (right arm) - 35# (Rx was 40#)
}
time: 20:49

2024-11-08 WoD

WARM
400m run
3x
{
250m row
5 scap pulls
2 spidermans
8 cossack goblet squat
30s hollow hold
}

MAIN

A. 4 Rounds not for time
{
30s DU (around 20)
10 DB OH BackLunge 25# (2 rounds)/35# (2 rounds)
3x (5 kip swing + 1 pullup hold 3s at top, 3s negative)
}

B. For time, 15 min cap
{
750m row buy-in
15 Pullup
30 DU
15 One Arm (left)  DB Thruster 35# (Rx was 50#)
30 DU
15 Pullup
30 DU
15 One Arm (right) DB Thruster 35# (Rx was 50#)
30 DU
}
9:24

I Added: 

C. Row 2600m (10+ minutes) (Rowvember total = 10300 + 4100 = 14,400) 

2024-07-15 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
7 DB FrontSquat (2 w 2sec pause, 2 w 1sec pause, 3 w no pause)
- 2x25, 2x30, 2x35, 2x40
10 SeatedLegRaise over db
3 kip swing
4 hanging leg raise, increasing height each rep
}

B. 15 min AMRAP. 2 block run buy-in, then:
{
10 One Arm DB Thruster 30# (did all one arm, alternating each round)
10 Hanging Knee Raise
1 long block run
}
6 rounds + 2 reps

2024-05-10 WOD

WARM
400m run
std warmup
backsquat warmup

MAIN

A. Strength - 4 rounds for quality
{
Backsquat:
warm: 8x95, 8x135
main: 4x8x165#

DB OHPress 4x6 2x25#
}

B. 16 min AMRAP
{
2 block run
7 One Arm DBThruster 25# (left) (Rx was 50#)
4 box jump 20" (Rx was burpees)
7 One Arm DBThruster 25# (right) (Rx was 50#)
4 chinup
}
6 rounds + 3 reps (run+1 box jump)

2023-12-31 WoD

WARM
400m run
3 rounds
{
100m row
1 min spidermans
10 box stepups
10 ring row
10 alternating SA KB FrontSquat
}
Deadlift warmup:
5x45, 5x95, 5x135, 5x185, 3x205, 3x225

MAIN

A. "Bowen". 3 rounds for time. 30 min cap (I scaled 2 of the movements, but did 4 rounds. Also did in reverse order to what the wod calls for)
{
20 box jump 24"
14 SA DB Thruster 35# (rx was KB 53#)
10 burpee pullup
7 Deadlift 225# (Rx was 275)
3 block run
}
time: 28:30 (for 4 rounds)

2023-12-19 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
1 One Arm DB Thruster into
3 One Arm DBFrontSquat (right)
1 One Arm DB Thruster into
3 One Arm DBFrontSquat (left)
3 strict Chinups with 3s hold at top
}
30#, 35#, 40#, 45#, 50#

B. 13min AMRAP
{
7 OneArm DBThruster (left) 35#
7 pullup (did all of these unbroken)
7 OneArm DBThruster (left) 35#
7 burpeebarjump
}
6 rounds + 2x7thruster + 1 burpee = 183 reps

I added

C. 3xHSHold

hamstring stretches in between holds

2023-09-11 WoD

WARM
400m run
2 min Airdyne
std warmup

MAIN

A. 5 rounds for time
{
7 SA DBThruster 35# (left)
3 strict chinups
7 SA DBThruster 35# (right)
3 strict chinups
1 block run
}
time: 11:02

B. 5 rounds, not for time
{
10 weighted situps 25#
10/side banded lat pulldowns
}

2023-08-01 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
6 DB FrontSquat (2x25, 2x35, 2x35, 2x35, 2x40)
8/arm bent-over DBRow
}

B. 10 rounds for time
{
5 pullups
4 burpee bar jump
6 OneArmDBThruster 35# (Rx was 50#). Alternate arms each round
}
time: 9:59

2023-05-25 WoD

Warm
400m run
std warmup

MAIN

A. 16 min emom
{
min 1: 7 per side One Arm DB Thruster
min 2: 10/9/8/7 per side One Arm DB Row
min 3: 10/9/8/7 per side One Arm DB Bench
min 4: rest
}
weights increasing per round: 20, 25, 30, 35#

B. 4 rounds, not for time
{
5 DB Front Squat 2x35#
2 ~5s Static Ring Hold
30s HSHold
}

C. 3 rounds, not for time
{
50' sled push (down/back) w 45# plate
7 bench press 95#
}

2019-11-11 WOD

WARM
std warmup
deadlift warmup

MAIN

A. "The Devil of Ramadi" (for time, partner workout, divide work as needed but both partners always working - we ddi 50-50 split).
{
4 rounds for time of
{
8 Man-makers 2x35# (Rx was 50#) - Partner holds plank
10 Deadlift 185# (Rx was 315#) - Partner holds wallsit
12 Single Arm DB Thruster - Partner does scissor kicks
}

cashout: 500 DU, divide as needed, other partner rows
did 65, 50 50, 50, 35 each, and total 2k row
}
Time: 25:07

I added:

B. MU Practice
1,2 strict MU

2019-02-20 WOD

WARM
std warmup
4x10s Airdyne sprints
several of movements below

MAIN

A. 10 Min emom
{
even: 3 MU (Rx was 5)
odd: 16 cal Airdyne
}

B. 15 min amrap
{
200m run
1 legless ropeclimb 12' (Rx was 15' ropeclimb)
5 ring dip (Rx was dips)
10 T2B
15 One Arm DB thruster 35#
}
4 rounds + 200m run + 1 ropeclimb + 5 ring dip + 5 T2B (20 reps short of 5 rounds)

I added

C. 4 rounds
{
4 step up/down HSPlatewalk
}