2025-03-18 GDC WoD

// group workout with deconstructors of fun group

WARM 

std warmup

300m run

2 min row

Deadlift warmup 5x45, 5x135, 5x155, 5x175

2x5 t2b

MAIN

A. 4 rounds. Each for time on 8 min mark

{

600m Row

10 deadlift 175 (rx 225)

16 t2b

600m run

}

Finished each round about 7:10

2025-03-16 WoD

 //Sunday workout, just did my usual

WARM
500m row
clean drills

MAIN

A. Work to a heavy-ish PowerClean+PushJerk
{
5x75, 3x95, 3x115, 3x135, 2x155
}

B. (Superset w A). HSPractice
{
3xHSHold
2xHSHold+HSPU
}

C. Pulling work
{
2x3 Strict Pullup
3x StrictMU attempt (all failed)
}

D. 10 rounds for time
{
3 PowerClean+PushJerk 135#
2 HSPU (strict, but with abmat)
1 RingMU (kipping)
}
time: 15:45

2025-03-15 WoD

WARM
400m run
1 min row
std warmup
deadlift drills

MAIN

A. 5x3 deadlift, heavy-ish, ascending
warm: 8x95, 6x135, 3x165
main: 3x185, 3x205, 3x225, 3x245, 2x275

B. AMRAP 20min. Partner workout. You go/I go. 
{
5 box jump 24"
10 AirSquat
5 Deadlift 165 (Rx was 185)
* 3 min 5, 10, 11, 5 syncro burpees w partner
}
12 rounds + 20 reps (partner's 13th round) + 5 reps (my box jumps)

C. 80 cal row with partner. Every time you break, 20 syncro walking lunges (only broke once at 40cal)
4:39 

2025-03-14 CF Open 25.3

WARM
400m run
2x
{
1 min row
10 good mornings
5 KBS
10x hollow hold
A's/Y's with band
}

Warmup of each of the barbell movements
Snatch 5x45, 3x65
PowerClean 5x45, 5x95
Deadlift 5x95, 5x135, 4x185
3x2 WalkWalk (at 55+ standard)

MAIN

A. CF Open 25.3. For time, 20min cap
{
5 wallwalk
50 cal row
5 wallwalk
25 Deadlift 185#
5 wallwalk
25 PowerClean 95#
5 wallwalk
25 PowerSnatch 65#
5 wallwalk
50 cal row
}
time: 19:11

2025-03-13 WoD

WARM
400m run
std warmup

MAIN

A. 30 min. Rounds for quality - 2 min rest b/t 
{
2x down/back sled push (sled+35#)
1x down/back DBCarry (one arm overhead, one front rack)
30 KBS 35#
10 burpee bar jump
}
6 rounds, cut rest to ~1:45 to stay at 5min/round

2025-03-12 WoD

WARM
400m run
2x
{
90-90's
2 spiderman
2 inchworm
10 goodmornings 45#
}

1 min Airdyne

Tabata jumprope (did 4 rounds SU's, 4 rounds DU's)

Deadlift warmup: 5x95, 5x135, 2x165

MAIN

A. 20 min EMOM
{
Min 1: 2 Wallwalks
Min 2: Deadlifts *
Min 3: DU's **
Min 4: Rest
}
Deadlifts: 10x165, 8x185, 6x205, 4x225, 2x245
DU's: 20, 40, 60, ~70, 100 (but rolled past the 1min mark)

2025-03-11 WoD

WARM
400m run
2 rounds
{
1 min row
90'90's
10 banded lat pulldown
10 banded Y's
8 goblet squat 35#
4x5s bar hang - varied grip
}

FrontSquat
10x45, 6x95, 3x115, 3x135

MAIN

A. 10 min AMRAP
{
5 FrontSquat 115# (~60% of ORM)
}
17 rounds of 5 = 85 front squats!

B. For time. Can do in any order, but must complete one movement before moving to second.
{
50 wallball 20#
1 block run
50 T2B
1 block run
50 cal row
1 block run
}
time: 15:43