5-28-25

Squat snatch

1 rep every 90 sec at 85%

145

155

165

175

185- hit 3rd attempt

Every 4min for 4 rounds

75 dus

10 burpee box jump overs 30"

6 powersnatch 155#

R1: 3:20

R2: 3:30

R3: 4:00

R4: 4:00

Rx

I was happy with how great 155 felt in wod.

on 3rd set failed 3 Snatches so only hit 3 of 6 attempts at 4min

on 4th set hit 4/4 by time cap

5-27-25

12min amrap

10-15-20-25-30...cal bike

25-50-75-100-125...ft front rack dbl kb carry

Rest 3min

12min amrap

10-15-20-25-30...cal ski

25-50-75-100-125...ft SA DB overhead walking lunge 35#

finished 35 cals on bike with 2 sec left for total of 135.

finished 30 cals on ski and 100 feet of 125 with DB overhead walking lunges.

5-25-25

Leg day

3 rounds 

12 banded landmine RDL w 3 sec negative, green band with 45# on bar

Into

8 per leg DB walking lunge 50#s

Front squat

20 light 95#

5 half squats from bottom into 5 full x3, 115#

Same as above again, 135#

10 heavy with 3 sec negative, 165#

20% of above for 20 reps, 135#

3 sets banded kneeling KB front rack hip thrusts with 3 sec negative

Green band, 53#

10min emom

20 DB sumo teabag squats 70#

5-23-25

Memorial Day WOD

Instead of Murph, I did:

100 rounds for time:

1 devil's press thrusters 50#s

5 cal bike

Time: 51:15

I had to stop because I had to get ready for market open.

I completed 66 rounds in 51:15. Rode 60 rpm the whole time. All DP ub.

10 rounds in 6:30

40 rounds in 30:25

50 rounds in 38:27

60 rounds in 46:36.

Finishing the last 34 rounds would've taken about 25 more minutes. I was averaging 13 rounds per 10 minutes.

5-21-25

Every 90s for 6 sets

1 squat clean + 1 push jerk, 85%

185

185

185

185

195

205

The bar feels amazing right now. 205 was easy.

3 sets

1 clean grip deadlift + 1 clean pull

205

Tabata madness

8 rounds each of 20 sec on, 10 sec off

Max cal bike

Single DB box step ups, 50# and 24"

Plate push 45#

Burpees

Sit ups

Score: 249

64 step ups

10 plate push

43 burpees

84 sit ups

48 cals

5-20-25

Split jerk

Every 90 sec for 7:30

3 reps

115

135

155

175

195

All ub. Felt great.

Murphy prep

25min cap 

25 pull ups

400m run

50 push ups

800m run

75 air squats

1200m run

50 push ups

800m run

25 pull ups

400m run

Time: 32:30

I subbed bike for run and did 30 cals per 400m. Had 193 of 270 cals done at 25 min.

All pull ups and squats ub.

Push ups in 5s for first set. 8-5-5-5-5-5-3-4-3-3-2-2 for 2nd set.

5-18-25

Leg day

Banded box step ups, black

3x10 per leg

Back squat

10x185

8x205

6x235

20x205

That's my best 20 rep max

3 sets

8 BB Sumo deadlift 135#

Into

Max dbl db rdl w/3 sec negative to failure (min. 15 reps) 50#s

20, 20, 20

Front foot elevated bb back rack lunge return

12x95

10x135

Max at 105 = 60 reps