2025-10-24

Strength 4 x 4 front squats @ 80% (135#) WOD 5 rounds 200m run 12 t2b 9 thrusters (95/65) *rest 1:1 each round Time: 25:36 (~1:30 rest between rounds) (2:47, 7:26, 13:10, 19:16, 25:36)

2025-10-22

Strength find 1 rep max deadlift then 3 x 5 deadlift @ 75% Max: 325# (225, 295, 325, 335 nearly but failed) WOD 4 rounds 100m run 10 alt step-ups (20) 10 atomic sit-ups (25/20) 10 kb swings (53/35) Time: 15:53

2025-10-20

WOD #1 5 rounds 10 deadlifts (155# then 175# / 105#) 10 GHD 10 kb swings (44#) 100m run Time: 14:58 (155# first round then 175# 2-5) WOD #2 5 rounds (10 min cap) 4 pull-ups 6 push-ups 8 air squats 100m run Time: 7:57

2025-10-19

WOD 5 rounds 10 wall balls 8 kb swings 6 box jumps 4 dips 2 devil’s press Time: 9:38 (20#, 53#, 24″ jumps, box dips, 30# devil’s press)

2025-10-17

WOD 5 rounds 100m farmer carry (30/20) 10 alt db snatch (35/25) 20 alt obliques (44/35) 10 knee to elbow raises / v-ups 10 goblet squats (44/35) 10 bear pull throughs (25/20) Time: 25:21