2025-04-02 WoD

WARM
400m run
2 rounds
{
1 min row
10 banded good mornings
10 banded raises
10 bootstraps
2 inchworms
5 tempo pushups
}

MAIN

A. 4-5 rounds, not for time
{
3 HangPowerClean, building weight, with 3s pause at hang and at receiving position
1 min row at >30 strokes/min
}
75, 95, 115, 135, 155

B. 20 min emom (5 rounds)
{
Min 1: 3 HangPowerClean 135, 145, 145, 155, 155 (Rx was 165)
Min 2: 15 pushup (all unbroken)
Min 3: 16 cal row within a min
Min 4: rest
}

2025-04-01 WoD

WARM
400m run
2x
{
1min row
2 spidermans
20 lateral jumps
10 each A's, T's, Y's
10s/side Bulgarian Split Squat hold (bodyweight)
5 wallball 20#
}

MAIN

A. 4 rounds, not for time
{
7/side Bulgarian Split Squat 1x35# DB
3 strict pullups, high as possible (C2B but mid-sternum)
3 seated box jump (about half of them, 1 foot landing)
}

B. 12 min AMRAP
{
12 C2B Pullups (2 rounds of 12, 3 rounds of 6C2B+6PU)
12 wallball 20#
12 box jump over 24"
}
4 rounds + 12 pullup + 2 wallball

2025-03-31 WoD

WARM
400m run
2 rounds
{
2 inchworm
10 cossack squat
10 banded high pull
10 banded good mornings
1 min row
}
Sumo deadlift drills
Pike HSPU drills

MAIN

A. 4x4 Sumo Deadlift
warm: 75, 95, 135, 
main: 185, 205, 225, 225

B. (Superset w A) 
8,7,6,6 Pike HSPU

C. 5 rounds for time
{
10 SDHP 95#
7 bar facing burpees
}
6:40

2025-03-30 WoD

WARM
std warmup
clean drills
bar hang
scap pullups
500m row

MAIN

A. Work to a heavy CJ
5x45, 4x75, 3x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w A) HSHold practice
6x10-15s

C. (Superset w A) Pullup/MU Practice
3 strict pullups
2 strict ring pullups
2 strict ring pullups (C2B)
1 kipping MU
2 kipping MU (strung together)
3 kipping MU (strung together)

D. 5 rounds, quick, but not for time
{
3 PowerClean + PushJerk CJ 135#
2 strict HSPU
1 kipping MU
}

2025-03-29 WoD

 //short run but more than I've done for a while.

A. Run 3.2km; 14:14; 4:28/pace

2025-03-27 WoD

WARM
2x
{
1 min Airdyne
2 inchworm
1 sled push
10 banded good mornings
10 banded OHPress
10s bar hang
}

MAIN

A. 5 rounds, not for time
{
3-5 benchpress (increasing)
}
5x45, 5x95, 3x135, 3x155, 2x175, 1x185

B. (superset w A)
45s ME DU's
60, 55, 52

C. 4 rounds for quality
{
rds 1,3: down-n-back sled push w 45#
rds 2,4: 15 cal Airdyne
3 strict HSPU (Rx was 5)
10 DB Snatch, alternating. 35, 40, 45, 50#
}

2025-03-26 WoD

WARM

2x
{
1 min row
10 goblet squat 26#
10 goblet lunge 26#
}

MAIN

A. 4 rounds, not for time
{
1 min wallsit
1 down-n-back DB lunge 2x35# suitcase hold
}

B. 3 rounds, each for time
{
500m row
20 goblet lunge 35#
10 Burpee Bar Jump
}
times: 3:27; 3:29; 3:29

C. 2 rounds, not for time (Rx was 3 rounds, but I had to leave for an appt)
{
1 length down-n-back march, 1 db front rack, 1 db oh. 2x35#
30 sec plank
}