10.11.2025

The Gritty 5K
For Time
1k Run
1k Row
1k Run
30 cals Bike
1k Run
50 wall balls  20/14# or 14/10#
1k Run
then 
5 rounds
50 feet single arm DB suitcase carry + 10 DB snatch. 50/35. 35/20
Then
1k Run 
20 box get overs

10.10.2025

Strength
Front Squat deload
Every 2:30 x 4 sets
3 reps @ 21X1 @ 60-65%
 
WOD
"Zombie Dust"
2 rounds each for time
20/16 cals row
10 hang power cleans 115/75 95/65 75/55
20/16 cals row
10 power cleans 115/75 95/65 75/55
then
2 rounds 
300m run
10 hang power snatch 115/75 95/65 75/55
300m run
10 power snatch 115/75 95/65 75/55
 
 
Accessories
5 sets 
A. 5 strict pull ups- add weight or add bands if needed
B. 10 banded lat pull downs- take the eccentric a bit slower

10.09.2025

Strength
test 3 RM push press 
or
10:00 EMOM 
3 reps back squats @ 65-70%


WOD
"Inverted Annie"
for time
50-40-30-20-10
UB DUs
handstand hold in seconds

Accessories
https://www.instagram.com/p/DO_cCv-CXx7/?img_index=1
3 super sets
A. Hip flexor rock back x 10 reps each side
B. Standing hip flexor pull through x 10 each side

10.08.2025

Strength
Re-Test 3 RM push press

WOD
"Headroom"
25:00 EMOM
min 1- 12 burpees to target
min 2- 12 wall balls 20/14
min 3- 12/9 cals bike
min 4- 8 single arm devil's press 50/35 35/25 
min 5- rest

10.06.2025

Annunciation WOD
25:00 AMRAP
800m run
27 sit ups
8 power cleans 155/105 115/85 95/65
10 deadlifts
21 box jumps 24/20"
 
25:00 for the year
800- for 8th month
27- for the day
8- Fletcher's age
10- Harper's age
21- others injured

10.04.2025

WOD
"Monster Tones"
with a partner
2 rounds for time or 35:00 time cap 
60 cals bike
40 C2B pull ups
40 cals bike
60 deadlifts 185/125
20 cals bike
20 bar muscle ups
rest 3:00

10.03.2025

Strength
Snatch 
Every 1:30 x 4 sets
2 hang snatch @ 70-75% 
 
Every 2:00 x 4 sets
1.1 snatch @ 75-80%
 
Every 1:30 x 3 sets
3 snatch pulls @ 90-100%
 
WOD
"Fuzzy"
15:00 AMRAP
25 wall balls 20/14
50 feet handstand walk or 3 around the worlds on a box or 3 wall walks
75 DUs or 150 singles