2026-04-02 WoD

 //Subbing movements due to injury

WARM
200m run
2x
{1 min row
2 spiderman
10 good mornings
10 banded OHPress
30s bar hang
}

MAIN

A. 8 rounds for time. Each round has 2 min cap. 1 min rest mandatory between rounds
{
300m (1 block) run
15 situps (Rx was DBPushJerk)
1 min rest
}
Time: l8:45

B. 2 rounds, not for time
{
1 min bar hang
1 min/side pigeon stretch
}

2026-04-01 WoD

//subbing movements due to injury

WARM
Std warmup
3 min airdyne

MAIN

A. 2 rounds, each for time, 10 min cap. 1 min between
{
15 cal Airdyne
5 BackSquat 185# (Rx was powercleans)
12 cal Airdyne
4 BackSquat 185# 
9 cal Airdyne
3 BackSquat 185# 
}
Forgot to write time down, but was well within limit