2026-10-04 WoD

 //Decided to attempt an MU today, 4mo after surgery. Went well.

WARM

200m run
500m row
various shoulder warmup (shrugs, kip swings, DB raises, etc)
clean drills

MAIN

A. work to a moderate CJ (PC+PJ)
3x95, 3x115, 3x135, 2x155(clean only), 1x165 (clean only)

B. (superset w A) 5x1 HSHold

C. (superset w A) 3 sets DB Raise and DB reverse fly 2x10#

D. (superset w A) Pulling work

3 strict pullup
3 kipping pullup
3 C2B pullup
1 MU
1 MU
1 MU
1 MU

// surgery recovery progress:

Milestone	1st surgery	2nd surgery
	Feb 16, 2024	May 22, 2026
1st day at gym	Feb 24  (1week)	May 27 (5 days)
3k run	Mar 3 (~2rks)
8k run	Mar 17 (~4wks)
Banded pullups	Mar 29 (~6wks)
Light pwr clns	Apr 2 (~6wks)
Light thrusters	Apr 6 (~6wks)		*This was first wod, 6 weeks after surgery. 2nd time around was 2 weeks, but diff movements
Med clns/bench	Apr 7 (~7wks)		1st time around, too heavy too soon
Strict pullup	Apr 17 (~8wks)	July 11 (~7wks)
Murph	May 27 (~13wks)
Ring dips	august	June (~6wks)
RingMU(1)	Sept 3(7mo)	Oct 4 (4.5mo)
RinMU (30)	Mar-25 (13mo)

2026-09-05 WoD

 //gym was closed for labor day, but the coach there let me in to do a quick workout

A. Work to a heavy CJ
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 1x165 (Clean only), 1x170(fail)

B. (Superset w A)
6x3 banded RingDip (last set was unassisted)

C. (Superset w A)
6x3 strict pullup (last 2 sets were C2B)

D. 500m row

2026-08-21 WoD

//Back in the gym after ~10 days of travel

WARM

2x
{
1 min Row
10 ring rows
2 spidermans
10 lunges
banded leg swings
5 deadlift 45#
2 strict pullups
}

MAIN

A. For time. 15-12-9
{
C2B Pullups
Deadlift 185# (Rx was 265)
}
time: 9:18

B. Work to a heavy Deadlift
4x205, 3x225, 2x245
1x265, 1x285, 1x305, 1x325

2026-08-11 WoD

WARM
400m run
1 min row
banded AYTs
clean drills
std warmup

MAIN

A. Build to a ~70% effort weight, then 5x3 PowerClean at that weight
warm: 5x45, 4x75, 3x95, 3x115
main: 5x3x135

B. 2 rounds for time, 3min rest b/t rounds
{
12 cal Airdyne (scaled)
6 C2B Pullup + 6 Pullup (Rx was 24 C2B)
15 cal row
12 pullup (Rx was 24)
15 cal row
}
6:30+3:00+6:25
15:55 total

2026--03-06 CFOpen 26.2

//Didn't register for the open this year as shoulder injury prevented me from doing 26.1. Wasn't sure I'd be able to do ANY pullups for 26.2, but turned out ok. Goal was to get to the MU's, which I did, and got 2 of them. 

WARM

400m run
2x
{
1 min row
20 walking lunge
5 shoulder swimmers
10 banded pullaparts
10 banded goodmornings
10 banded OHPress
2 spiderman
5 scap pullups
5 beat swings
}

2x
{
6 DBWalkingLunge 25#
6 DBSnatch 25#
3 pullups
}

MAIN

A. CFOpen 26.2. For time, 15 min cap
{
4x20' DBOHLunge 35# (weight for 55+)
20 DBSnatch
20 Pullups
4x20' DBOHLunge 35#
20 DBSnatch
20 C2B Pullups
4x20' DBOHLunge 35#
20 DBSnatch
20 RingMuscleUp
}
114 reps Rx (got to rings and did 2 reps). 
Tiebreak time (when finishing snatches before the MUs) 14:00

2026-02-20 WoD

//worked in the deadlifts I missed yesterday, then scaled the main part of the workout
WARM
400m run
2 spiderman
2 inchworm
5 OHPress 45#
5 FrontSquat 45#
5 Good mornings 45#
3 pullups
3 ring dips

MAIN

A. (makeup for thurs) 5x3 Deadlifts at 70%. Rounds on 1.5min mark
warm: 5x95, 5x135, 4x185,
main: 5x3x205 (actually 68% of my 300# stretch goal, and  72% of my goal of 285)

B. (superset w A) 5x3 OHPress at 65%
warm: 5x65#
main: 5x3x75# (65% of 115#)

C. For time, 15 min cap
{
15 GobletSquat 53#
20 pullups (Rx was 30)
15 Thruster 75# (Rx was 95#)
1 min rest

15 GobletSquat 53#
10 C2B pullups (Rx was 20)
15 Thruster 75# (Rx was 95#)
1 min rest

15 GobletSquat 53#
5 RingMU (Rx was 10 BarMU)
15 Thruster 75# (Rx was 95#)
1 min rest
}
time: 12:40 (1st round: 2:50, 2nd round 3:05, 3rd round 4:45)

2026-01-11 WoD

WARM
500m row
clean drills

MAIN

A. Work to a heavy PowerClean + Push Jerk CJ
5x75, 5x95, 4x115, 3x135, 2x155, 2x165, 1x175(failed jerk), 1x185 (failed jerk), 1x190 (fail)

B. Pullup/MU work (superset w A)
5 pullup
4 C2B pullup
3 strict pullup
3 ring pullup
1 RingMU
2 RingMU
2 RingMU 

2025-12-28 WoD

WARM
200m run
300m row
clean drills

MAIN

A. Work to a moderate heavy PowerClean + PushJerk
3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x170

B. (Superset w A) 6x1 HSHold

C. (Superset w A) MU warmup
2x3 pullup
2x3 strict C2B pullup
1x2 kipping C2B pullup
1 RingMU

D. 10 rounds, not for time
{
1 RingMU
2 HSPU
3 Clean & Jerk 135#
}

2025-12-23 WoD

WARM
400m run
std warmup
PushPress drills


MAIN

A. 4 rounds, not for time
{
3 strict press
3 PushPress
3 strict C2B pullups
}
65, 76, 85, 95#

B. 25 min AMRAP
{
2 block run
12 PushPress 95#
6 Strict C2B Pullup (Rx was choice of that or 12 kipping)
1 min rest
}
6 rounds even
}

2025-11-23 WoD

WARM
500m row
clean drills

MAIN

A. Work to a heavy CJ (PowerClean + PushJerk)
5x75, 3x95, 3x115, 3x135, 3x155, 2x165, 2x175 (clean only, failed the jerk)

B. (Superset w A) pullup/mu work
3 strict pullup
3 3 strict C2B Pullup
3 ring pullup + 3 ring dip
1 RingMU
2 RingMU
3 RingMU

C. (Superset e A) 6x1 HSHold

2025-11-19 WoD

WARM
5 barbell good mornings
10 BB deadlift
20 glute bridge
std warmup

MAIN

A. 5-6 rounds
{
5-6 deadlift (6x95, 5x135, 5x185, 5x205, 4x225, 3x245)
20 DU
3 kipping pullup
}

B. 15 min AMRAP
{
90 DU
30 Deadlift 185#
10 C2B pullup
}
2 rounds + 90 DU + 11 deadlift

2025-11-09 WoD

WARM

500m row
clean drills
light stretching

MAIN

A. Work to a heavy CJ (PowerClean + PushJerk)
5x45, 5x75, 4x95, 3x115, 3x135, 2x155, 2x165, 1x170 (Clean only, failed jerk)

B. (Superset w A) 5 rounds, not for time, one between each CJ weight increase)
{
1 HSHold
3 Strictpullup, with 3rd one being C2B
3 planche lean
}

2025-11-02 WoD

WARM
500m row
clean drills

MAIN

A. Work to a moderate heavy CJ (PowerClean, PushJerk)
{
4x75, 3x95, 3x115, 3x135, 3x155, 2x165, 1x175 (clean only, failed jerk)
}

B. (Superset w A) 6x3 PlancheLean (~2-3s each)

C. (Superset w A) 5x3 HSHold

D. (Superset w A) MU work
3 strict pullups
3 strict C2B pullups + 3 RingDip
1 RingMU
2 RingMU
3 RingMU
2 attempts (Failed) StrictRingMU

2025-10-29 WoD

WARM

400m run
2x1min row
std warmup

MAIN

A. For time:
{
2 rounds
{
2 block run
5 burpees to target
10 strict pullups
}

2 rounds
{
2 block run
5 burpees to target
10 kipping pullups
}

2 rounds
{
2 block run
5 burpees to target
10 C2B pullups
}
}
time: 19:03 Rx

B. Accessory work - 3 rounds, not for time
{
8/arm DBCurl 30#
5 seated leg raise
1 min foam rolling
}
}

2025-09-05 WoD

WARM
std warmup

MAIN

A. 4 rounds, not for time
{
3 S2O, ascending (1 power clean to shoulders, Pushpress/PushJerk)
4 C2B pullups
1 block run
}
Weights: 95, 115, 135, 155

B. 20 min AMRAP
{
6 S2O 135 (2x 1 powerclean + 3 PushJerk)
12 C2B Pullup
3 block run
}
4 rounds even

2025-08-19 WoD

WARM
400m run
2x
{
AYT's
2 spiderman
banded monster walks
shoulder bridges
1 min row
}
pullup drills

MAIN

A. 4 rounds, not for time (emom style with 1 min for pullup/dip, 2 min for squats)
{
5 strict pullups
5 strict ring dip
8/side bulgarian split squat 35#KB
}

B. 15 min AMRAP
{
10 C2B Pullups
10 Goblet Squat 53#
20 abmat situps
}
7 rounds even

2025-07-21 WoD

WARM

400m run

2x 
{
4 spiderman
2 inchworm
5 btn OH Press 45#
5 jumping squats
mixed grip bar hang 20s
}

Clean & OH Press drills

Pullup drills

MAIN

A. 4-5 rounds, not for time
{
1 PowerClean + 2 PushJerk, increasing weight
3 max height C2B pullup
}
95, 95, 115, 135, 155 (1 jerk)

B. For time
{
4 block run
15 C2B Pullup
25 PushPress/PushJerk 115# (Rx was 135)
4 block run
25 PushPress/PushJerk 115# (Rx was 135)
15 C2B Pullup
4 block run
}
time: 20:22
Run was 3:00, 3:15, 3:30, so 9:45 total, which meant remainder was 12:37, not too bad.

I added

C. 2 rounds, not for time
{
1 HSHold
2 Planche Lean
}

2025-07-06 WoD

WARM
std warmup
500m row
clean drills

MAIN

A. OHPress
warm: 5x45
main: 8x65, 6x75, 4x85

B. (Superset w A) 3x3 strict C2B Pullup

C. Work to a moderate heavy PowerClean
5x75, 5x95, 4x115, 3x135, 2x155, 2x165

D. (Superset w C) HSHold (balance practice)
5x10s HSHold

E. Press to HS negatives (2)

2025-07-02 WoD

WARM
200m run
2x
{
2 spiderman
10 banded row
8 box stepup 20"
bar hang
2 strict pullup
}

MAIN

A. 4 rounds, not for time
{
6 pendlay row 75/95/115/135
4 box jump
3 strict C2B pullup
}

B. AMRAP 11
{
4 C2B Pullup
6 box jump 24"
12 DBSnatch 35# (Rx was 50#)
}
6 rounds + 16 reps

2025-06-23 WoD

WARM

400m run
2x
{
10 banded pulldowns
10 box stepup
5 jumping squats
2 inchworm
}

MAIN

A. 4 rounds, not for time
{
3/side DBSnatch (25s, 30s, 35s, 40s)
3 seated box jump 24"
2 kipping C2B pullup (did 1 RingMU, but shoulder warned me against doing more)
}

B. 20 min AMRAP
{
16 Alternating DBSnatch 35# (Rx was 50#)
12 BoxJumpOver 24"
8 C2B Pullup
}
7 rounds + 5 reps.