2026-09-02 WoD

 //new wednesday hyrox thing. meh.

WARM
400m run
1 min row
std warmup

MAIN

A. For time:
{
600m Ski erg
40 Alternating Reverse DBLunge 2x30#
40 DBDeadlift 2x30#
Down & Back Sled Push (light-ish)

600m Ski erg
40 KBS 53#
40 DB Goblet Stepup 1x30# 20"

600m Ski erg
40 DB S2O 2x30#
40 DB Row 2x30#
30 wallball 14#

600m Ski erg
}
31:42

2026-06-06 WoD

 //First time since surgery I joined in w the regular WoD, though I scaled multiple things.

WARM
10 min Airdyne
std warmup (modified)

MAIN

A. 10min max effort Airdyne w partner, trade off as needed, every break do 10 syncro AirSquats.
124 cal. 3 sets each (mine might have been 15cal each), so 5x10 Airsquats between

B. 20min amrap w partner. You-go-I-go
{
10 lunges (Rx was pushups)
5 DBDeadlift 2x35# (Rx was 2x50)
5 DBFrontSquat 1x35# (Rx was 2x50)
5 BoxStepup 24"
* Every 2 rounds (4 total), do 10 AirSquats (Rx was burpees)
}
6 total rounds each, so 3 sets of 10 airsquats as well, then we did 1 more round of lunges, deadlift, frontsquat, together, in the last minute. 

(Later)

C. PT Exercises

--
Surgery recovery progress check:

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)
Murph	May 27 (~13wks)
Ring dips	august
RingMU(1)	Sept 3(7mo)
RinMU (30)	Mar-25 (13mo)

2026-01-08 WoD

WARM
400m run
2 rounds
{
1 min row
2 spidermans
2 inchworms
10 banded pull-aparts
20 banded good mornings
10 DB RDLs (1x50#)
}

MAIN

A. Work to a 1RM Deadlift (start of strength cycle)
5x95, 5x135, 5x165
4x185, 3x225, 3x255
2x285, 2x315,
1x335, 1x355 (95% of my PR of 375, which I set in 2015!)

B. Every 2 min for 6 rounds
{
10 DBDeadlift 2x35# (Rx was 12 reps, 50#)
10 DBBenchpress 2x 35# (Rx was 12 reps, 50#)
10 Box Stepups 20" (Rx was 12 reps, BoxJump)
}
Times: 1:18, 1:10, 1:04, 1:07, 1:04, 1:03

2024-05-18 WoD

WARM
std warmup
3x200m row
several of each movement below

MAIN

A. 20 min AMRAP. Partner workout - all syncro except row
{
250m row
250m row (partner)
12 DBDeadlift 2x30#
9 DBHangClean 2x20#
6 DBPushPress 2x20#
20 abmat situps
}
4 rounds + the row - over by 20sec

2023-09-21 WoD

 //quick hotel workout

WARM
light stretching

MAIN

A. 3x8 DBFrontSquat 2x40#

B. (Superset w A) 3x5 strict pullup

C. 3x8 DBCurl 2x25#

D. (Superset w C) 4x1 HSHold

E. 3x8 DBStrictOHPress 2x25#

F. (Superset w E) 3x3 StrictHSPU

G. 3x8/side DBRow 1x40

H. (Superset w G) 3x8 DB Pullover 1x40

I. 3x5 DBDeadlift 3x6, 2x70#

2023-07-15 WoD

// Big Pride workout. Not conducive to writing reps down, but was a full-pin workout for 2 stints of 20 min.

WARM
2 block run
std warmup

MAIN

A. 20 min AMRAP, rotate stations
{
1. T2B (~25 rnd)
2. 1 block run
3. Wallball (~25 at 20#)
4. Row (~250m)
5. KBS (~25 reps at 35#)
6. Air Squats (~25-30 reps)
}
2 rounds plus extra round of T2B

5 min rest.

B. 20 min AMRAP, rotate stations
{
1. DB thruster (~20 at 2x25#)
2. 1 block run
3. Pullups (~20)
4. GobletSquat (~20 at 35#)
5. DB Deadlift (~20 reps at 2x35#)
6. Burpees (~15-20 reps)
}
2 rounds plus extra round of thrusters and 1 block run

2022-12-06 WoD

WARM
400m run
900m row
std warmup

MAIN

A. 3 rounds, not for time
{
benchpress (1x12x95#, 1x8x135#, 1x8x135#)
DBRDL (3x12 w 2x35#)
}

B. 10 min AMRAP
{
15 SDHP 75# (Rx was 95#, did 1st round at 95)
20 pushups
}
5 rounds even

2022-06-02 WoD

 WARM
400m run
std warmup

3 rounds
{
10 banded lat pulldowns
10 KBS 36#
}

MAIN

A. 3 rounds not for time
{
50' sled push 225#
16 DBBoxStepUp 2x30#
}

B. 5 rounds, not for time
{ 
benchpress (scaling weight/reps:) 10x75, 8x95, 6x115, 4x135, 3x155
10 banded lat raise
}

C. 3 rounds, not for time
{
8x2 DBDeadlift 2x30#
12 banded glute bridge w 2s pause
}

D. 50 Banded Back Extension

2019-12-26 WOD

Beefy workout, but I scaled a lot as I'm coming down w a cold and felt a bit sluggish.

WARM
std warmup
several of each of movements below

MAIN

A. Multi-part partner workout: For Time
{

A1. 400m run

A2. 15 rounds each. 1 partner rests while other works
{
10 wallball (I did 5x10, 5x8, 5x6) 20#

A3. 400m run

A4. 10 rounds each, both partners work at same time, but keep pace
{
- 5 HSPU (I did them all strict, but did 2x5, 2x4, 2x3, 2x2) (28 total)
- 10 pullup (scaled these too: 2x10, 2x9, 2x8, 2x7, 2x6 (80 total)
}

A5. 400m run


A6. 5 rounds each for time. One rests while other does a full round, then switch. Rx was 5 of each movement, and 45# DBs
{
4 DB Deadlift 2x35#
4 Hang DB Clean 2x35#
4 DB Pushpress 2x35#
}

A7. 400m run

Time: 34min

2019-08-17 WOD

Saturday WOD & Tom came along

WARM

100cal Airdyne (moderate pace, in 3 segments)
std warmup
Several of movements below
200m run

MAIN

A. Partner WOD. do run together, split rest of work as you want (I did a bit more than half on the last few rounds)
{
400m medball run 30#
50 DB Deadlift (2x35#, Tom did 2x15) (25 each)
50 DB Front Squat 2x35# (25 each)
50 push press 1x35# (25 each)

400m medball run 30#
40 DB Deadlift (2x35#, Tom did 2x15) (25 each)
40 DB Front Squat 2x35# (25 each)
40 push press 1x35# (25 each)

400m medball run 30#
30 DB Deadlift (2x35#, Tom did 2x15) (25 each)
30 DB Front Squat 2x35# (25 each)
30 push press 1x35# (25 each)

400m medball run 30#
20 DB Deadlift (2x35#, Tom did 2x15) (25 each)
20 DB Front Squat 2x35# (25 each)
20 push press 1x35# (25 each)
}
Time: 37:47

I added

B. Strict MU practice
1,2,3 UB