2026-01-13 WoD

WARM
10 banded good mornings
10 banded OH Press
6x 1min rounds
{
10 sec Airdyne
10 SU
2x5 OneArmDBPushPress 25"
}

MAIN

A. 4 rounds, each for time, rest 1min b/t
{
20 cal Airdyne (Rx was 25)
75 SU (Rx was DU)
12 DBPushPress 2x25# (Rx was 2x50)
}
times: 2:45, 2:43, 2:53, 2:45 (scaled)

B. 9 min EMOM
{
min 1: seated DBOHPress 2x25#
min 2: 30s HSHold
min 3: Rest
}

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

2025-02-06 WoD

WARM

Std warmup
250m row
several of movements below

MAIN

A. Benchpress 5x5 with 2 reps at tempo (33x0), 3 reps at normal pace
warm: 5x45, 5x75, 5x95, 5x115
main: 4x5 at 135# (first two sets at tempo, then regular)

B. 12 min AMRAP. Modified as I'm getting over a cold and wasn't 100%
{
10 box stepups (Rx was box jump over)
15 seated dual DBPress 2x20#
20 hanging knee raise (Rx was situps)
}
5 rounds evens  

2024-07-01 WoD

WARM

400m run
2 rounds
{
1 min Airdyne
20 barbell goodmornings
5/side seated dumbell press 20#
inchworms
Spidermans
}

MAIN

A. 3 rounds, not for time
{
5 rep Deadlift with 3-sec lowering
7/side OneArm DB Strict Press 30#
20s HSHold
}

B. 5 rounds for time, 24min cap
{
25 Deadlift 165# (Rx was 210#). reps drop by 5 each round (25, 20, 15, 10, 5)
5/side DBPushpress 30#
2 block run
}
time: 18:00