Monthly Archives: August 2025

8/4/2025 – WOD

Strength
a) Back Squat – 5×3 (3 Sec pause) @ 80%+, 1xME @ 65% (10+ reps)
b) DB Pull-over (1 DB) – 5×8 (heavy – 5 Sec eccentric)
—Superset a/b every 3:30. Reach back as far as mobility allows for part (b).

Conditioning “20 Min Cap”
4 RFT
25/20 Cal Bike
100 Yard Sandbag Bear Hug Carry 125/90#
12 One Arm Devil Press 70/50#

WOD Notes: Goal is to get under the 20 min cap. Carry should be unbroken (across the street to far curb & back). If you need to carry it on your shoulder use a heavier bag. Use a heavier DB than you normally use for (2) arm devil presses. You may let the monitor run, so you don’t have to reset it.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) Face Pulls (pulley) – 4×10 (pause each rep)

8/2/2025 – WOD

Conditioning
3 RFT w/ Partner
400m Sled Drag 115/70#
30 Power Snatches 135/95#
40 C2B Pull-ups (RX+ = 24 Bar MU)
30 Thrusters 135/95#

WOD Notes: Goal is 27-35 minutes. Sled Drag should be pretty light to where you can run most of it. If you need to use different weights for the barbell movements you can. Snatches should be quick singles or touch n go 3 reps at a time. Thrusters should be done in 3×5 or maybe 8/7. C2B Sub = chin over bar pu or lat pulldown (pulley).