2025-12-16

Warm-up 2 rounds 10 air squats 10 push-ups 10 sit-ups 30 seconds echo bike WOD 10 – 1 back squats (185) sit-ups push-ups 100m run / 200m row / 10 cal echo bike Time: 35:22 (4x run, 3x row, 3x echo bike)

2025-12-09

Warm-up Stretching 500m row WOD Strength EMOM + Superset EMOM x 10: Deadlift (Every Minute on the Minute) • Odd minutes: 6 Deadlifts @ ~80% of 1RM (225#) • Even minutes: 5 Strict Pull-ups (or Ring Rows if needed) (some kipping pull-ups) Accessory Superset – 3 Rounds (Rest 90s between …