2025-05-28 WoD

WARM
400m run
std warmup

MAIN

A. Front Squat. Warm up to working weight, then:
warm: 3x40%, 3x50%, 3x60%
working: 3x70%, 3x80%, 1+x90% 3x80%, 3x70%
(using my max of ~225)
{
warm: 3x95, 3x115, 3x135
work: 3x155, 3x185, 1x205, 3x185#, 3x155
}

B. (Superset w A.) 4 rounds DU practice

C. "The Ghost". 6 rounds, each for reps
{
min 1: Row for cals
min 2: DU
min 3: Burpees
min 4: rest
}
scores:
R1: 16, 50, 11 = 77
R2: 17, 48, 12 = 77
R3: 17, 46, 10 = 73
R4: 17, 54, 11 = 82
R5: 17, 54, 10 = 81
R6: 17, 43, 12 = 72 = total of 462

2023-10-31 WoD

WARM
400m run
std warmup
SU/DU drills
rowing drills
250m row 

MAIN

A. "The Ghost". 6 rounds, each consisting of 3 movements for 1 min each, for reps. Score is total
{
1 min row for cals
1 min DU
1 min burpees
1 min rest
}

Score:
1: 13, 68, 13 = 94
2: 12, 69, 11 = 92
3: 13, 64, 12 = 89
4: 13, 71, 12 = 96
5: 13, 67, 12 = 92
6: 13, 64, 13 = 90

total: 563 (PR)

2022-11-23 WoD

WARM
400m run
std warmup

MAIN

A. Activation: 3 rounds
{
1 min row (legs only 1st round, legs/hips 2nd round, full 3rd round)
30s DU practice
30s Hollow Hold
}

B. "The Ghost": 6 rounds, each for max reps, full effort
{
Min 1: Row for cals
Min 2: Burpees
Min 3: DUs
Min 4: Rest
}
R1: 14/14/60 = 88
R2: 13/13/50 = 76
R3: 15/13/60 = 88
R4: 15/13/58 = 86
R5: 14/13/60 = 87
R6: 15/13/63 = 91

Total: 516 reps