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)

2026-08-27 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#

2025-11-29 TravelWorkout

WARM
5 min run on treadmill

MAIN

A. 10,9,8....3,2,1 of
{
Pushup
Situp
DBLateralRaise 2x8#
DBFrontRaise 2x8#
AirSquat
TricepPulldown
HSPU (1 rep per round, negatives on the last 4 rounds)
}