Wod

[bow_dozer]

WARMUP: 3 Rounds
Banded OH Squats (heels elevated) x 10
Banded Good Mornings x 10
World’s Greatest Stretch x 5/5
Band Walks x 20/20

BLOCK 1: 5 Rounds
Deadlifts x 3
Box Jumps x 3
DB Pullover x 10
Tricep Pushup x 10

BLOCK 2: 4 Rounds
Lateral Step Ups x 8/8
Stability Ball Hamstring Curl x 10/10 or 20
Seated Single Arm Cable Row x 10/10

 

[mtwarden]

strength train this afternoon

deadlifts 3/3/3+/amrap
oh press 3/3/3+/amrap
weighted walking lunges x 2
chin-ups 28-28-28
core

 

[JD Jones]

Phase 2 PULL #2
Thursday, Feb 12, 2026 at 5:24pm

Bent Over Row (Barbell)
Set 1: 135 lbs x 20
Set 2: 155 lbs x 12
Set 3: 155 lbs x 13
Set 4: 155 lbs x 12
Set 5: 155 lbs x 12

Lat Pulldown (Cable)
Set 1: 170 lbs x 15
Set 2: 170 lbs x 15
Set 3: 170 lbs x 15
Set 4: 170 lbs x 12

Single Arm Cable Row
Set 1: 50 lbs x 15
Set 2: 50 lbs x 15
Set 3: 50 lbs x 16
Set 4: 50 lbs x 15

Preacher Curl (Barbell)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 12
Set 3: 88 lbs x 7

Chest Supported Reverse Fly (Dumbbell)
Set 1: 30 lbs x 12
Set 2: 30 lbs x 12
Set 3: 30 lbs x 11

Shrug (Machine)
Set 1: 270 lbs x 15
Set 2: 270 lbs x 17
Set 3: 270 lbs x 14

Treadmill. 35

 

[state637]

Strength
Every 90 seconds, for 12 minutes (8 sets of):

2 Position Hang Clean
*Mid Hang + Low (Top of the knee) Hang

Sets 1-3: 60-70%
Sets 4-6: 70-75%
Sets 7-8: 75-80%

*Perform as one unbroken complex.

Conditioning
For time:

25 Calorie Row
20 Deadlifts (185 lbs)
25 DB Bench Press
20 Deadlifts (185 lbs)
25 Dips
20 Deadlifts (185 lbs)
25 Calorie Row

 

[Jbark60]

100 burpees warm up

4x4 bench press 235
4x4 weighted pull ups with 35#

EMOM x 21 min
1. 10 lunge steps with 2x50# dumbbells
2. 12 toes to bar
3. 10 db clean and jerk 2x50#