2025-07-11 WoD

WARM
400m run 
2 rounds
{
1 min row
5 KB goblet squat 35#
10 cossack squat
3 ring dip
3 scap pullup
2 spiderman
}

thruster drills

MAIN

A. 4 rounds, not for time
{
3-5 thrusters, increasing weight
3 ring dip
3 pullup
1min row
}
thruster: 5x75, 4x95, 3x115, 1x135

B. "Topsy". 24min AMRAP
{
2 RingMU (Rx was 3 dips, 3 pullups; Rx+ 3 RMU; so I did somewhere between
8 Thruster 95# (Rx was 115)
17 cal row
}
6+6(2RMU, 4 thruster)

2025-07-10 WoD

WARM
2x 1 min row
std warmup

MAIN

A. 5x3 Deadlift at 70-75%, with full pause, and 1-2" deficit (I did 2")
warm: 5x95, 5x135, 4x185, 3x205 (counted this as first set, as I ran out of time)
main: 4x3 Deadlift at 225# (70% of 325)

B. (Superset w A) 4x20s jump rope (SUx2, DUx2)

C. 2 rounds for time
{
1-2-3-4-5-4-3-2-1 of
{
KB Deadlift 53#
KBS 53#
}
100 DU
}
time: 7:00

I added:

C. 3 rounds, not for time
{
10s planche lean
5s Tuck Front Lever
}

2025-07-09 WoD

WARM
std warmup

MAIN

A. 6x6 Benchpress at same weight
warm: 10x45#, 6x95#
main: 6x6 @ 115#

B. (Superset w A) 5x8 Barbell row 95#

C. 4 rounds for time
{
50' farmer carry 2x50# DB
20 pushup
20 abmat situp with anchored feet
}
time: 8:22 Rx

I added:

D. 3 rounds, not for time
{
10s planche lean (very slight)
10s HSHold
}

2025-07-08 WoD

WARM
std warmup

MAIN

A. 3 rounds for time
{
1 mile run
50 wallball 20#
}
time: 30:26 Rx

Times:
mile run: 6:47
50 wallball:  2:06
mile run: 7:35
50 wallball: 2:37
mile run: 9:00
50 wallball: 3:10

Not bad. I'd estimated 35min with a stretch goal of sub-30, which I almost made. This was basically 2 benchmark workouts in one. Karen + 5Krun

2025-07-07 WoD

WARM
200m run
2x
{
1 min row
2 inchworm
5 glute bridge walk-out
2 sideplank
20s lat pulldown hold (w band)
}

Deadlift drills

MAIN

A. Work to a 1RM deadlift. Coach suggested 7x1, increasing. I did more than that to warm up
3x95, 3x135, 3x185
2x225, 2x245, 2x265
1x285, 1x305, 1x335(failed). Did 325 last week, figured I'd do a bigger jump - probably a mistake)

B. 9 min AMRAP. 1,2,3,4,5 (then back to 1,2...) of
{
Deadlift 185#
StrictPullup
Burpee Bar Jump
}
finished 2 full rounds + 4 reps (=94 reps)

2025-07-06 WoD

WARM
std warmup
500m row
clean drills

MAIN

A. OHPress
warm: 5x45
main: 8x65, 6x75, 4x85

B. (Superset w A) 3x3 strict C2B Pullup

C. Work to a moderate heavy PowerClean
5x75, 5x95, 4x115, 3x135, 2x155, 2x165

D. (Superset w C) HSHold (balance practice)
5x10s HSHold

E. Press to HS negatives (2)

2025-07-05 WoD

 A. Bike 11.33km; 18km/hr avg; didn't get total time (forgot to switch off timer)