2025-03-31 WoD

WARM
400m run
2 rounds
{
2 inchworm
10 cossack squat
10 banded high pull
10 banded good mornings
1 min row
}
Sumo deadlift drills
Pike HSPU drills

MAIN

A. 4x4 Sumo Deadlift
warm: 75, 95, 135, 
main: 185, 205, 225, 225

B. (Superset w A) 
8,7,6,6 Pike HSPU

C. 5 rounds for time
{
10 SDHP 95#
7 bar facing burpees
}
6:40

2025-03-30 WoD

WARM
std warmup
clean drills
bar hang
scap pullups
500m row

MAIN

A. Work to a heavy CJ
5x45, 4x75, 3x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w A) HSHold practice
6x10-15s

C. (Superset w A) Pullup/MU Practice
3 strict pullups
2 strict ring pullups
2 strict ring pullups (C2B)
1 kipping MU
2 kipping MU (strung together)
3 kipping MU (strung together)

D. 5 rounds, quick, but not for time
{
3 PowerClean + PushJerk CJ 135#
2 strict HSPU
1 kipping MU
}

2025-03-29 WoD

 //short run but more than I've done for a while.

A. Run 3.2km; 14:14; 4:28/pace

2025-03-27 WoD

WARM
2x
{
1 min Airdyne
2 inchworm
1 sled push
10 banded good mornings
10 banded OHPress
10s bar hang
}

MAIN

A. 5 rounds, not for time
{
3-5 benchpress (increasing)
}
5x45, 5x95, 3x135, 3x155, 2x175, 1x185

B. (superset w A)
45s ME DU's
60, 55, 52

C. 4 rounds for quality
{
rds 1,3: down-n-back sled push w 45#
rds 2,4: 15 cal Airdyne
3 strict HSPU (Rx was 5)
10 DB Snatch, alternating. 35, 40, 45, 50#
}

2025-03-26 WoD

WARM

2x
{
1 min row
10 goblet squat 26#
10 goblet lunge 26#
}

MAIN

A. 4 rounds, not for time
{
1 min wallsit
1 down-n-back DB lunge 2x35# suitcase hold
}

B. 3 rounds, each for time
{
500m row
20 goblet lunge 35#
10 Burpee Bar Jump
}
times: 3:27; 3:29; 3:29

C. 2 rounds, not for time (Rx was 3 rounds, but I had to leave for an appt)
{
1 length down-n-back march, 1 db front rack, 1 db oh. 2x35#
30 sec plank
}

2025-03-25 WoD

WARM

2x
{
1 min row
10 cossack squat
10 AYT's
2 inchworms
4 spidermans
4x10s bar hang, mixing grip
}

MAIN

A. 3 rounds, not for time
{
3 strict pullups, into
3 kipping pullups
8 seated DBPress (Z-press - seated straight-legged on the floor)
}

B. For time, 24 min cap
{
5,4,3,2,1 block run
8 DBThruster (left arm) - 35# (Rx was 40#)
10 pullup (first three sets unbroken, last two were 7+3)
8 DBThruster (right arm) - 35# (Rx was 40#)
}
time: 20:49

2025-03-24 WoD

WARM
400m run
2 rounds
{
1 min row
2 inchworm
10 KBS 35#
10+10 KB Gorilla row 35#
10 KB Deadlift 35#
10 banded flys
}

MAIN

A. 5x5 Deadlift at constant weight
warm: 5x95, 5x135, 3x185
main: 5x185, 4x5x205

B. (Superset w A) DB Bench
5x15 reps DB Bench 2x30#

C. 13 min AMRAP
{
2 block run
27 KBS 35# (rx was 53#)
9 RingDip (Rx+. Rx was 12 pushup)
}
3 rounds + 1 run