2025-02-09 WoD

 //sometimes you come up with something that in retrospect was pretty dumb...

WARM
500m row
std warmup

MAIN

A. BackSquat
{
1x50 95# (60% bw)
1x40 115# (70% bw)
1x30 135# (80% bw)
1x20 155# (95% bw)
1x10 175# (105% bw)
}

B. (Superset w A)
{
5 strict pullups
4 strict C2B pullups
3 strict perfect pullups
2 RingMU
1 RingMU (failed strict, did another kipping)
}

C. Work to a heavy PowerClean Push Jerk CJ
{
3x95, 3x115, 2x135, 1x155
}

2025-02-08 WoD

 //still have a bit of a cold, so did the partner wod solo and scaled a couple things down

WARM

2x
{
1 min row
4 spidermans
2 inchworms
10 box stepups
10 KBS 35#
10 goblet squat 35#
20 SU
}

MAIN

A. 24 min AMRAP. Was a partner workout but I did it solo and just rested ~1/3 of time.
{
10 box jump 24"
20 wallball 20#
30 KBS 35# (Rx was 53#)
40 DU
R1: 20 cal row
R2: 20 cal bike
R3: 20 burpees
}
3 full rounds + 10 box jump + 5 wallball

2025-02-07 WoD

 //still have a cold, so only did strength part of workout and left early

WARM
std warmup
clean drills

MAIN
A. 4-5 rounds, not for time
{
HangSquatClean
SquatClean
PushJerk
}
95, 95, 115, 135, 145

B. (Superset w A) 2-5 pullups, Rx+ weighted
5x20#, 4x25#, 3x30#, 2x35#, 2x40#

2025-02-06 WoD

WARM

Std warmup
250m row
several of movements below

MAIN

A. Benchpress 5x5 with 2 reps at tempo (33x0), 3 reps at normal pace
warm: 5x45, 5x75, 5x95, 5x115
main: 4x5 at 135# (first two sets at tempo, then regular)

B. 12 min AMRAP. Modified as I'm getting over a cold and wasn't 100%
{
10 box stepups (Rx was box jump over)
15 seated dual DBPress 2x20#
20 hanging knee raise (Rx was situps)
}
5 rounds evens  

2025-02-03 WoD

WARM
2x
{
1 min row
2 inchworm
4 spiderman
10 banded lat pulldowns
10 W-T's
}

Snatch drills

MAIN

A. 4 rounds, not for time
{
1 HighHangSnatch
1 HangPowerSnatch
1 below-knee HangPowerSnatch
1 PowerSnatch
}
65, 75, 85, 95#

B. (Superset w A) 4 rounds, not for time
{
1 kipping pullup, into
1 kipping C2B pullup, into
1 kipping high C2B pullup
}

C. 3 rounds for time
{
20 DB Snatch (left arm) 35# (rx was 50#)
20 DB Snatch (right arm) 35# (rx was 50#)
10 C2B Pullup
}
time: 9:26

2025-02-02 Skiing

 A. Half-day of snowboarding

2025-02-01 Skiing

 A. Another full day of snowboarding (10-4)