2025-12-31 WoD

WARM
std warmup
clean drills

MAIN

A. work to a heavy CJ + BackSquat
5x95, 4x115, 3x135, 2x155(FrontSquat)

B. (Superset w A)
4x3 T2B

C. 3 rounds for time
{
1 mile Airdyne
25 BackSquat 95# (All unbroken)
20 T2B
}
time: 16:50

2025-12-30 WoD

WARM
400m run
3x
{
20 SU/15 DU
6 pushup
12 box stepup (6/side)
8 ring row
8 scap pullups
}

MAIN

A. 10 rounds for time
{
30 DU
10 pushup
}
I did 5 rounds, then had a severe cramp in my calf, so second 5 rounds I did the pushups only
Time: 10:15

5 min rest

B. 10 rounds for time
{
10 box stepup 20"
5 strict pullups
}
time: 10:25

2025-12-29 WoD

WARM
400m run
2 min row
std warmup
clean drills

MAIN

A. Work to a heavy 2-3 rep PowerClean (doing singles)
5x95, 5x115, 4x135, 3x155, 2x165, 1x170, 1x175, 1x180 (failed)

B. For total cals+reps
{
3 min row
1 min ME PowerClean 95#
3 min row
2 min ME PowerClean 135#
3 min row
3 min ME PowerClean 165# (Rx was 185)
3 min row
}
Cals+Cleans:
42, 14
33, 12
33, 10
39
tota: 183

2025-12-28 WoD

WARM
200m run
300m row
clean drills

MAIN

A. Work to a moderate heavy PowerClean + PushJerk
3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x170

B. (Superset w A) 6x1 HSHold

C. (Superset w A) MU warmup
2x3 pullup
2x3 strict C2B pullup
1x2 kipping C2B pullup
1 RingMU

D. 10 rounds, not for time
{
1 RingMU
2 HSPU
3 Clean & Jerk 135#
}

2025-12-27 WoD

WARM
std warmup

MAIN

A. 22 min AMRAP. Teams of 3. Rotate when both 1,2 finished. Score is total cals
{
1. 20 KBS 53#
2. 5 Strict Pullups, 10 Pushups
3. Row for Cals
}
Total 250 cals, and total of 10 rounds even.

2025-12-26 WoD

 A. Run 4.82 km; 23:58; 4:59 pace

2025-12-24 WoD

WARM
2 min Row
deadlift drills
std warmup
2x5 wallball
2x10 DU
deadlift: 5x95, 5x135, 3x155

MAIN

A. For time, 30 min cap. 80-60-40-20 of
{
DU's
HollowHold (in seconds - 80,60,40,20..)
Wallball/DBallSquats* 20#
Deadlift 155# (18-16-14-12 reps)
}
time: 25:54 (scaled - Did 80 medballs then hurt something in shoulder - did rest as Squats with Medball on shoulder)