2025-05-07 WoD

WARM
200m run
2x
{
1 min row
2 inchworms
3 AirSquats
3 JumpSquats
30s bar hang
banded lat pulldowns
}

Clean & Jerk drills

MAIN

A. Build to a moderate heavy complex
{
3 HangPowerClean
2 PushJerk
}
75, 95, 115, 135, 155, 160 (1 HPC+1 Jerk on this last set)

B. (Superset w A) 5 rounds
5 strict hanging leg raise

C. 3 rounds, each a 5 min AMRAP, ~2min rest b/t
{
2 min ME row for cals
remaining 3 min: 2,4,6,8...
{
HangPowerClean+PushJerk 95#
T2B
}
}
R1: 32+37 = 69
R2: 29+31 = 60
R3: 31+26 = 57
total: 186

2025-04-06 WoD

WARM
250m row
std warmup
clean drills

MAIN

A. work to a moderate heavy CJ
3x45, 3x95, 3x115, 3x135, 2x155, 1x165

B. Pullup/Muscle-up work
3 pullup
3 pullup
1 MU
1 MU
2 MU (consecutive)
3 MU (consecutive)

2025-04-05 WoD

 WARM
2 min row
deadlift drills
banded good mornings
2x5 wallball

MAIN

A. 5x3 deadlift (moderate heavy, building)
warm: 5x45, 4x95, 3x135
main: 3x185, 3x205, 3x225, 3x245, 3x265

B. (superset w A) 5x
{
5 wallball
20 DU
}

C. 10min ME wallball. Each break do one of the things on the list (I did one of each and a second set of DU)
{
10 cal row
1 block run
20 DU
10 burpees
}
102 wallballs (22, 20, 18, 19, 19, 4)

D. Partner Wod. 24 min amrap. You go, I go, partner rests while other is working
{
5 box jump 24"
10 air squat
5 deadlift 185#
* at 0, 8, 16 min, 3 block run
}
Finished 9 rounds, but I want ~20s over to finish the last round of deadlifts

2025-04-04 WoD

WARM
400m run
2 rounds
{
1 min row
2 inchworm
4 spiderman
10 lunges
20s hollow hold
10 scap pulls
}

MAIN

A. For time
{
25 T2B
20 FrontSquat 95#
1 mile run
25 T2B
20 FrontSquat 95#
1 mile run
25 T2B
20 FrontSquat 95#
}
25:40

2025-04-03 WoD

WARM
400m run
2 rounds
{
1 min row
2 inchworm
5 shoulder swimmer
10 good mornings (w band)
10 oh press (w band)
10 walking lunge
}

MAIN

A. 4 rounds, not for time
{
1 wall walk
6 box stepup - increasing weight: 2x20, 2x25, 2x30, 2x35
30s jump rope
20s hollow hold
}

B. 10 rounds for time
{
1 Wall walk
6 box step up 2x40", 20" (Rx was 24")
30 DU
}
10 rounds: 15:40

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