WARM
400m row
std warmup
several of each of movements below
300m row
MAIN
A. 30min AMRAP. Was a partner wod but I did it solo, cut reps in half)
50 v-up buy-in, then
{
2 block run
20 DBFrontSquat 2x30# (Rx was 2x50#)
20 wallball 14# (Rx was 20#)
20 half-burpee (Rx was full burpee)
20 KBS 53#
200m row
}
3 full rounds + 1 block run at the end.
WARM
200m run
500m row
std warmup
MAIN
//3 different 15min AMRAPs, 2min break between each - entire thing on a running clock of 49 min(!)
//was a partner wod but I did it solo and scaled a bit
A. 15 min AMRAP
{
25 DBFrontRackLunge 2x35# (Rx was 50#)
15 cal Airdyne
}
4 rounds + 25 reps
2 min rest
B. 15 min AMRAP
{
25 DBSnatch 30# (alternating sets of 6) (Rx was 50#)
250m row
}
4 rounds + 15 reps
2 min rest
C. 15 min AMRAP
{
20 DBFrontSquat 2x30# (Rx was 25 reps, 2x50#)
2 block run (Rx was 3 block)
}
3 rounds even
}
}
WARM
2min Airdyne
std warmup
MAIN
A. Tabata hollow-hold
8x20s-on-10s-off
B. 2min AMRAP
{
10 FrontSquat 95#
20s HSHold
ME DBFrontSquat 35#
1 min rest
}
perform every 3rd minute until accumulating 200 DBFrontSquat (rx was wallball):
Min 1: 40
Min 2: 36
Min 3: 38
Min 4: 38
Min 5: 36
Min 6: 12
time: 16:00 even
//partner wod, but I had to sub so many things I just did it solo, and did all the reps vs splitting them.
WARM
5 min Airdyne
std warmup
several of each movement below
MAIN
A. For time
{
70 DBFrontSquat 1x35# (rx was wallball)
1 block run
60 DBCossackSquat 1x25# (rx was Cleans)
1 block run
50 situp (rx was T2B)
1 block run
40 BoxStepUp 20# (Rx was box jump)
1 block run
30 DB Lunge 2x35# (Rx was FrontRackLunge)
1 block run
}
time: 19:20
WARM
2x
{
1min airdyne
10 air squats
10 v-ups
}
MAIN
A. 5 sets, each on the 2min mark (group was doing HSPU, so I just subbed PT)
1 min PT exercises in rotation
B. For time
{
50 Situps
7 rounds
{
7 cal Airdyne
7 DBFrontSquat 1x50#
}
50 Situps
}
time: 14:05
WARM
5 min Airdyne
2 rounds
{
2 block run
2 spiderman
10 air squat
}
2 rounds
{
5 OneArmKBS 35#
5 DBFrontSquat 30#
6 lunges
5 situps
}
MAIN
A. (was a partner wod, but I modded and did it solo). For time:
{
50 Lunges
100 DBFrontSquat 1x35#
100 Situps
150 OneArmKBS 35#
*every 2 min, 10 AirSquats <-- 10 sets
}
20:42
(even 500 rep workout)
A. 5 mile Airdyne
16:40
B. Shoulder PT exercises
C. 3 rounds
{
50 DBFrontSquat 25# (Rx was wallball)
25 ProneLegRaise (Rx was T2B)
}
9:25
//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) |
A. 5 rounds, not for time
{
4 min Airdyne (~1.2miles)
10 DBFrontSquat 1x35#
10 ProneLegRaise
10 DBGluteBridge 35#
}
WARM
200m run
std warmup
MAIN
A. work to a heavy 3-rep deadlift
8x95, 6x135, 5x185, 4x225, 3x255, 3x275, 3x305, 1x325
B. (modded partner workout - solo and subbed some movements). 22min AMRAP
{
10 AirSquat
5 half-burpees
10 DBFrontSquat 2x25#
1 Deadlift 225#
*Every 4th round, do a 1 block run
}
12 rounds (+ 3 runs), plus (10+5+5) 20 reps
WARM
200m run
2min airdyne
std warmup
MAIN
A. 10 min row for cals, split with partner
Did 6x15cal each, plus partner did an extra 10
B. 20min AMRAP (modded due to injury)
{
5 box stepup
5 half-burpees
10 DBFrontSquat 2x25#
*every 2 rounds, 400m row
}
12 rounds, solo, 2x400m row, and 1x100m row before time cap
//would normally be B-Day MU's today, but shoulder preventing me from doing that. Maybe in 6mo? Anyhow, did the parter wod solo, then did the full time cap and tried to get 4 rounds
WARM
200m run
2x
{
1 min row
2 spidermaps,
10 banded good mornings
5 DBFrontsquat 35#
}
Deadlift warmup: 5x45, 5x95, 5x135, 3x185
MAIN
A. 27 min AMRAP (was 3 rounds for time w 27min cap). Was also partner workout, I did it solo and cut reps in half.
{
25 cal row
20 Deadlift 185#
15 DBFrontSquat 1x40# (Rx was 2x50# thrusters)
2 block run
}
3 full rounds + 25cal row + 20 deadlifts of the fourth round
//toyed with the idea of using today to do Open 26.1. Tried a couple wallballs, decided against it. So, no Open for me this year (may still do some of the wods, but not registering)
WARM
1 min row
std warmup
MAIN
A. 5x4 BackSquat at 75%
warm: 5x45, 5x95, 5x135, 5x185
main: 2x4x205 (75% of 275), 3x4x225 (75% of 300)
B. 5 rounds, each for time, each on the 4min mark
{
18 cal row
12 DBFrontSquat 2x35#
12 hanging kneeraise
}
2:08, 2:07, 2:07, 2:03, 1:55
WARM
500m row
500m ski erg
std warmup
several of movements below
1 min ski erg
MAIN
A. 30min AMRAP. Partner workout.
{
3 rounds
{
30 DBSnatch (3x5 each) 35# (Rx was 40#)
30 T2B (3x5 each)
}
1 min rest
3 rounds
{
30 DBThruster (3x5 each) 2x35# (Rx was 2x40#)
300 DU (5x30 each)
}
3 rounds (only got into first round before time cap
{
30 DBFrontSquat (3x5 each) 2x35# (Rx was 2x40#)
30 burpees (1 did 2x5 then we hit time cap
}
}
//partner wod, but I did it solo. A was originally all syncro; B was you-go-I-go.
WARM
400m run
2 min row
std warmup
MAIN
A. 3 rounds for time
{
2 block run
20 AirSquat
10 burpees
}
time: 9:05
5 min rest
B. 20min AMRAP
{
first 2,4,6,8,10 of
{
DB (deficit) Pushup
DBFrontSquat 2x35#
BoxJumpOver 24"
}
then 30 walking lunges
}
2 full rounds, plus all-but-the-lunges on 3rd round. So 2 rd+ 90 reps, or 330 reps total
WARM
400m run
1 min row
std warmup
MAIN
A. BackSquat, 1s rest at bottom of all reps. 2x7x65%, 2x7x75%, 2x7x85% (approx)
{
warm: 5x45, 5x95, 5x135
main: 2x7x165, 2x5x195, 2x3x215
}
B. 11min amrap
{
7 DBFrontSquat 2x35# (rx was 2x50#)
7 BoxJumpOver 24"
7 Pullup
}
7 rounds even
WARM
2x 1 min row
std warmup
MAIN
A. 6x3 FrontSquat
warm: 5x45, 5x95, 5x135
main: 5x3@185# (ran out of time before 6th round)
B. (Superset w A) 3x10 Hanging Leg Raise
C. 10 min AMRAP. 2,4,6... of
{
DBFrontSquat 2x35# (rx was 2x50#)
T2B
}
2,4,6,8,10,12,14.. then 16FS+8T2B = 156 reps
//partner workout, but did it solo, equal parts work/rest
WARM
500m row
2 rounds
{
5 bootstraps
10 scap pulls
200m row
10 goblet squat 26#kb
10 KB lunge 26#
10 OHPress 26#
}
MAIN
A. 26min AMRAP. equal time work/rest, but some rest was working/hold, as noted
{
20 DB Pushpress 2x30#db (Rx was 40#)
~20s OHHold 2x30#db
20 situps
~30s rest
20 DBFrontSquat 2x30#db
~30s FrontRackHold 2x30#db
20 situps
~30s rest
20 pullups
~20s BarHang
20 situps
~30s rest
20 DBLunge
~30s DBHold
20 situps
~30s rest
}
2 full rounds + 20pushpress+OHHold
+20situp
+20FrontSquat+FRHold
+20Situps
+20pullup+barhang
+20situps
WARM
400m run
std warmup
MAIN
A. 4 rounds, not for time
{
7 DB FrontSquat (2 w 2sec pause, 2 w 1sec pause, 3 w no pause)
- 2x25, 2x30, 2x35, 2x40
10 SeatedLegRaise over db
3 kip swing
4 hanging leg raise, increasing height each rep
}
B. 15 min AMRAP. 2 block run buy-in, then:
{
10 One Arm DB Thruster 30# (did all one arm, alternating each round)
10 Hanging Knee Raise
1 long block run
}
6 rounds + 2 reps
