2025-04-28 WoD

WARM
400m run
2 rounds
{
1 min row
10 cossack squats
2 inchworm
10 banded AYT's
}

MAIN

A. Half-Murph (really, bit more than half). For time
{
1/2 mile run
8 rounds
{
7 pullups (56 total)
14 pushups (104 total)
21 AirSquats (168 total)
}
1/2 mile run
}
time: 21:05

B. 3 rounds, not for time
{
7 DB Hammer Curl 31x1 tempo 20#
7 DB skull crushers 31x1 tempo 20#
7 DB reverse fly
}

2025-04-27 WoD

 Sunday run

A. Run 5.03 km; 24:57; 4:58 pace

2025-04-26 WoD

WARM
400m run
std warmup

MAIN

A. Tabata w alternating movements
4x hollow hold
4x plank hold

B. for time:
{
100 BackSquat 115# (Rx was thrusters)
* top of every minute, do one of the following, cycling through
{
5 pullup
5 KBS 35#
5 T2B
5 burpee
5 KB Deadlift 35#
}
}
11 minutes even (16 back squat on last round!). That means I did 10 of the other movements, going through those twice.

2025-04-25 WoD

WARM
400m run
2x
{
1 min row
down-n-back sled push (empty sled)
10 banded good mornings
10 banded OH press
2 spidermans
}

MAIN

A. 4 rounds, not for time
{
7/side filly press (26kb + 25/30/35/40 db)
8/side supported one arm DB row (25/30/35/40 db)
1 down-n-back sled push (sled+70#)
}

B. 15 min AMRAP
{
8 alternating DBSnatch 35# (Rx was 50#)
8 burpee bar jump
* Min 0, 5, 10, 1 block KB carry (choice of how)
}
6 rounds + 8 reps
* I did OHcarry 26#, then front rack carry 35#, then farmer carry 53#

2025-04-24 WoD

WARM
400m run
2 rounds
{
1 min Airdyne
90-90's
inchworms
bootstraps
spidermans
5 frontsquat 45#
}

MAIN

A. Benchpress: 5x65%, 5x75%, 5x85%, 5x75%, 5x65%
{
warm: 5x45, 5x95
main: 5x115, 5x135, 3x155, 5x135, 5x115
}

B. I subbed BackSquat in place of Cleans due to shoulder
5x115, 5x135, 5x155, 5x135, 5x115

C. 12 min AMRAP
{
3 wall walk
6 BackSquat 135# (Rx was front squat)
36 DU
}
5 rounds + 3 wall walks

2025-04-23 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. 5x5 Deadlift at 75-85% (Since I subbed DL's in on Monday, I scaled this back a bit)
warm: 8x95, 5x135
main: 5x185, 4x205, 3x225 (~75%), 4x205, 5x185

B. (superset w A) 3x3 strict pullups

C. For time. Do Row first, then segment other movements as needed0
{
1000m row
50 deadlift 135#
50 pullup
}
time: 13:05 (I did sets of 5 pullup + 7 pullup, then had only pullups at the end)

2025-04-21 WoD

 //Hurt shoulder was really bugging me catching the power cleans, so subbed DL's for the second part.

WARM
2x
{
1 min row
inchworms
spidermans
banded rows, T's
}

MAIN

A. 12 min EMOM
{
min 1: 3 tempo PowerClean 95# 31x1
min 2: 5 tempo pushups 31x2
min 3: 45sec row
}

B. For time
{
21 cal row
18 Deadlift 185# (Rx was PowerClean 95#)
15 pushups
12 Deadlift
9 pushups
2 block run
9 pushups
12 Deadlift
15 pushups
18 Deadlift 185# (Rx was PowerClean 95#)
21 cal row
}
time: 13:13