2026-07-30 WoD

 //First day back after a week of travelling

WARM
400m run
std warmup
clean drills

MAIN

A. 5 rounds, not for time. Start at light weight, build each round.
{
HighHangPowerClean
HangPowerClean
PowerClean
}
75, 95, 115, 135, 155(skipped high-hang)

B. 12 min AMRAP (modded from original)
{
3 PowerClean + FrontSquat 1335#
10 BurpeeBarJump
}
5 rounds even

2026-07-29 Travel Workout

A. 5 rounds, not for time
{
20 situps
5 pushups
4 strict pullups
3 strict chinups
}

2026-07-28 TravelWorkout

A. Run 4.44km, 27:28, 6:11 pace

2026-07-27 TravelWorkout

 A. 5 rounds
{
500m run
Pullups*
}
*10,8,6,8,10 

2026-07-24 WoD

WARM

2x
{
1min row
10 AirSquat
10 PVC passthrough
10 PVC OHSquat
}
1x
{
5 FrontSquat 45#
3 Pullups
}

MAIN

A. 8 min EMOM
{
even: 3 strict pullups
odd: 5 FrontSquat
}
95#, 115#, 135#, 155#

B. 20 min AMRAP
{
3 block run (round 4 I just did 90sec airdyne)
6 strict pullups (rx was 12)
20 BackSquat 135# (Rx was FrontSquat)
}
3 full rounds + 14 reps

2026-07-23 WoD

WARM
400m run
2 min row
2x
{
10 banded glute bridges
10 banded kickbacks
banded monster walks
}
2x
{
5 good mornings
5 deadlift 45#
5 pushups
}

MAIN

A. 5 sets, each on 2 min mark
{
3 deadlift at 70-80%, 1sec pause at bottom
}
warm: 10x95, 6x135, 4x185, 3x225, 2x255 
main: 5x3x255

B. 5 rounds for time
{
5 deadlift 185# (Rx was 255)
10 KBS 44# (Rx was burpee over bar)
}
time: 4:45

2026-07-22 WoD

WARM
400m run
2x
{
1 min row
10 goblet squat 35#
10 box stepup
10 KBS
10/side OHPress 25#
5 hanging knee raise
}

MAIN

A. 24min AMRAP, but with 2 breaks: 3min work, 1 min rest, 6 min work, 2 min rest, 12 min work.
{
20 cal row
30 GobletSquat 35# (sub for wallball)
20 HangingKneeRaise (sub for T2B)
30 BoxStepUp 20" (sub for boxjump)
20 KBS 35# (Sub for KBSDHP)
20 burpees (Rx was 30)
20 PushPress 95# (Rx was 135#)
}
15 reps short of 2 full rounds, so 305 reps