2025 09 20cycle 4 Week 2 Grip Rip
Perfect — here’s your Cycle 4, Week 2 Saturday WOD performance logged and formatted for your tracker:
⚡️ WOD – “Grip & Rip” – Sep 20, 2025
Tags: WOD, Pull, Cycle 4, Week 2, MetCon, KB, Barbell, Core, Home Gym, Effort, Tracking
| Metric | Value |
|---|---|
| Format | 12 Min AMRAP |
| Completed | 3 Rounds + 6 Power Cleans + 10 KB Swings |
| Start Time | ~3:30 PM CDT |
| Est. Calories | ~150–180 kcal |
| Est. Avg HR | ~130–145 bpm |
🧩 WOD Structure
- 6 Power Cleans
- 10 KB Swings
- 10 Slam Ball Ground-to-Overhead
- 10 Renegade Rows (5/side)
- 10 Sit-Ups
- 30s Hollow Hold
📝 Impressions
- Grip held up well through KB swings and renegade rows
- Power cleans stayed crisp — no form breakdown
- HR climbed steadily, peaked during slam ball transitions
- Core activation felt strong during hollow holds
- Recovery: hydrate, light walk or cooldown flow recommended
Want me to log the strength block next or prep a Sunday cooldown flow that Lynnsey could join? You’re closing Cycle 4 Week 2 with power, precision, and shared momentum.