Monday, December 15, 2025

Wod RX: 386 reps
Pull ups – 40/40
Push ups – 50/45
Sit ups- 48-46
Squats – 50-63

Strength stayed at 50# db

Wod.
Strict Pull-ups – 20/16
Push-ups – 35/35
Sit-ups – 30/30
air squats – 45/50

Total: 261

E4MOM: 3 rounds of double db lunges
25’ oh into 25’ front rack into 25’ farmers carry
35’s
50’s
50’s

Wod
Strict pull ups=30/30=60
Strict HSPU’s= 12/12 (2@6/2/2/2)=24
Ab mat sit ups=50/51=101
Air squats=55/68=123
Total reps=308

Strength completed

Strict pull ups=21/22= 43
Strict HSPU’s= 20/18=38
Ab mat sit ups=71/64=135
Elevated heels goblet squats w/25# (heels on 35# plate) =35/46=81

Activator all at 35#

Strict pull ups: 18/14
Push ups: 35/30
Ab mat sit ups: 42/40
Air squats: 45/45

Strength
3 Sets of:
25′ OH into 25′ Front Rack into 25′ Farmers carry double DB lunges
E4MOM
All sets@50# DB’s

WOD
As Rx’d
Pull-ups: 50-45 (all sets of 10 except last set was 5)=95
Push-ups: 50-40=90 (sets of 10, then into 5’s after #20 on 2nd round)
Sit-ups: 50-45=95 (unbroken)
Squats: 60-72=132 (unbroken)
Total reps: 412

Strength
40,50,60
Wod
Strict PUs 20,20
Push ups 45,40
Sit ups 40,40
Squats 50,60