2026-10-31 WoD

 //saturday partner wod. Did it solo, and had to modify some movements due to injury

WARM
200m run
2 min Airdyne
std warmup
deadlift 8x95, 5x135, 3x185, 2x185

MAIN

A. 10min AMRAP
{
GobletSquat 30#
*Every break, 1 block run
}
5x30, 4x1block run

B. 20min AMRAP
{
0.5mile Airdyne, then
2,4,6,8,10 of
{
Deadlift 185#
BoxStepOver 20"
}
}
2 fun rounds, then 3rd round got thru the 8's, plus 5 deadlifts, so 2+45reps+bike

2026-10-13 WoD

WARM
400m run
1 min Airdyne
2x
{
2 spidermans
10 benchpress 45#
10 lunges
10 banded good mornings
10 banded presses
}

MAIN

A. 5x10 benchpress, moderate weight
75, 85, 95, 105, 6x115

B. (Superset w A)
5x7 Close Grip Pushup

C. 5 rounds for time
{
2 block run
20 box step over 20" (Rx was boxjump over 24"
30s HSHold (Rx was 5 wallwalk)
}
19:35 (scaled)

2026-08-27 WoD

WARM
400m run
2x
1 min Row
10 box stepover
10 banded squats
2 spiderman

MAIN

A. 5 rounds, each on the 4 min mark, for time
{
15 cal Row
10 box stepover 20" (Rx was boxjumpover)
5 backsquat*
}
* Rx was 185, Rx+225, I increased each set: 185, 195, 205, 215, 225
times: 2:20, 2:12, 2:12, 2:16, 2:20

B. 2 rounds, not for time
{
10/side KB side-bend 53#
10/side DBStraightArmRaise 10#
8/side DBCrossbodyCurl 25#

2026-08-05 WoD

WARM
400m run
2 rounds
{
20 walking lunge
10 air squats
20 SU
10 box stepups
}

MAIN

A. 25 min AMRAP
{
40 cal row
40 lateral box step over 20" (Rx was 24")
50 walking lunges
120 SU (Rx was 60 DU)
}
2 full rounds plus 60 reps (560 reps)

B. 3 rounds, not for time
{
10/side banded pallof press
5 strict T2B
}

2026-07-14 WoD

WARM

200m run
1 min airdyne
std warmup

MAIN

A. 20min AMRAP
{
21 box step-over 20" (scaled from box jumps)
15 banded pullups (scaled from pullups)
1 30s HSHold (scaled from 9 HSPU)
}
5 rounds even

B. 3 rounds, not for time
{
10 /side external shoulder rotation with band
10 /side internal shoulder rotation with band
15s static ring hold
}

2026-04-14 WoD

WARM

200m run
1min row
1min airdyne
std warmup

MAIN

//(A) was originally clean complex, but I subbed BackSquats. (B) was done as prescribed.

A. 6 sets, each on the 2min mark
{
3 BackSquat
}
2x185, 2x205, 2x225 (62, 68, 75% of my ORM of 300)

B. 4 rounds, each a 3min AMRAP with 1min rest b/t, resume where you left off
{
20 box step-over 20"
10 Deadlift 155#
}
8 rounds total. First couple were just over two rounds, last couple a bit less.