2025-05-08 WoD

WARM
200m run
2x
{
1 min row
10 deadlift 45#
2 inchworms
5 hollow-hold-in-out
15 walking lunge
}

MAIN

A. (Strength) Deadlift progression: 2x5 @ 65%, 2x4 @ 75%, 2x3 @ 85%
{
warm: 8x95, 6x135, 4x165
main: 2x5@185, 2x4@205, 2x3@235. I added 2x2@ 255
}

B. (Superset w A) 6x6 seated leg raise (over dumbell)

C. 15 min AMRAP
{
15 deadlift @ 185 (Rx was 225, but was supposed to be about 60%, so 185 for me)
15 T2B
2 block run
15 deadlift @ 185 (Rx was 225, but was supposed to be about 60%, so 185 for me)
15 T2B
500m row
15 deadlift @ 185 (Rx was 225, but was supposed to be about 60%, so 185 for me)
15 T2B
20 cal Airdyne
}
1 round + 25 reps (15 DL, 10 T2B)

2025-05-07 WoD

WARM
400m run
std warmup

MAIN

A. For time (1/2 murph-ish)
{
1 mile run (7min even)
100 pushup
150 situp
10 1-length sled pushes
1 mile run
}
time: 26:50

2025-05-05 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds, not for time
{
10/leg Single Leg KBRDL 35#
6 kip swings, progressively bigger, into
3 pullup
}

B. For time
{
5 block run
40 KBS 53#
30 pullup
3 block run
30 KBS 53#
15 pullup
1 long block run
20 KBS 53#
10 pullup
} 
time: 15:16

2025-05-04 WoD

 A. Run 5.07km; 27:05, 5:20 pace

2025-05-03 WoD

WARM
2 rounds
{
1 min row
4 spiderman
5 medball bootstrap
10 (alt) box stepup
10 powerclean 45#
10 pushpress 45#
}

MAIN

A. "FGB with a friend" variation of fight gone bad. I did it solo. 24 min AMRAP
{
1:30 ME Wallball 20#
:30 rest
1:30 ME PowerClean 75#
:30 rest
1:30 ME box jumps 20"
:30 rest
1:30 ME PushPress 75#
:30 rest
}
Round 1: 30, 23, 23, 30 = 106
Round 2: 29, 20, 23, 28 = 100
Round 3: 28, 26, 22, 29 = 105
total = 311

2025-05-02 WoD

WARM
400m run
2 rounds
{
10 banded good mornings
1 min row
10 banded pullaparts
10 ring rows
10 benchpress 45#
}

MAIN

A. 12 min emom
{
min 1: Complex:
{
HighHangSquatClean
MidHangSquatClean
HangSquatClean
}
min 2: 8 benchpress 95#
min 3: 12 ringrows
}
Weights for complex: 95, 115, 135, 135

B. For time, 14 min cap. 21-15-9
{
HangSquatClean
BurpeeBarJump
}
8:36 Rx

2025-05-01 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 4 rounds, not for time
{
5 BackSquat - 33x1 tempo for 2 reps, then no tempo for 3 reps
1 block run
}
95, 115, 135, 155

B. 4 rounds, each for time, 2.5-3 min rest b/t
{
10 BackSquat 165#
2 block run
}
times: 2:22, 2:32, 2:31, 2:22