2026-03-19 WoD

WARM
400m run
10 deadlift 45#
10 goblet squat 35#
10 DB RDL 35#
2 spiderman
2 inchworm

MAIN

A. 4x2 Deadlift at 78-82%
warm: 95x10, 135x9, 185x7, 225x5, 255x3, 275x3
main: 305x2, 315x2, 325x2x2
(I ran out of time during warmup, so kept building. 325 = 82% of 395, or 78% of 415; 305 = 82% of  370, or 78% of 391. Using goal of 400, it's like I went 76%, 79%, 81%, 81%)

B. 3 rounds, each for max burpee reps in 3 min, 2 min b/t
{
100' DB Lunge
burpee bar jump for remainder
}
R1: 18, R2: 22, R3: 20
Did first 2 sets with DB in front rack. Did 3rd set with DB overhead.

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

2026-01-28 WoD

WARM
400m run
std warmup
1 min row

MAIN

A. 5x3 OHPress at 75%. Done as a 2min emom
warm: 8x45, 5x65, 4x75
main: 3x3x85#, 2x3x90#

B. 4 rounds, each for reps, each on a 3 min clock with 1 min rest b/t
{
50' DBOHLunge 1x35#
then in remaining time:
{
5 strict pullup (Rx+) - rx was 10 ringrows
10 pushup
10 abmat situps
}
}
All 4 rounds I did 2 rounds of the 5-10-10, so 50 reps per round or 200 total.

C. 500m row

2025-08-16 WoD

WARM
Std warmup
3x300m row

MAIN

A. 5 rounds, not for time:
{
5 strict OHPress (65# first 2 sets, then 75#)
5 strict L-Sit chinups
}

B. 17 min AMRAP. Partner workout. syncro for all but the rowing
{
4 partner sychro burpees
4 DB Clean (left) 35# (Rx was 50#)
4 DB Thruster (left) 35# (Rx was 50#)
4 DB OhLunge (left arm) 35# (Rx was 50#)
4 partner sychro burpees
4 DB Clean (right) 35# (Rx was 50#)
4 DB Thruster (right) 35# (Rx was 50#)
4 DB OhLunge (right arm) 35# (Rx was 50#)
250m row (each. 1 partner rests while other rows)
}
4 full rounds, 5th round all but the rowing (so 4+32)

2025-05-10 WoD

WARM
2 min row
std warmup
several of movements below

MAIN

A. Tabata-style, 20s on, 10s rest, 2 sets of each movement below
{
Row
Burpee
T2B
DBSnatch 25#
DBOHLunge 25#
Wallball 20#
DBPushPress 25#
}

B. For time. Was a partner wod, but did it solo, cutting row from 1000 to 500m, and doing ALL the work for the rest
{
500m row buy-in

25 of each, then 15 of each, then 10 of each
{
DBSnatch 35# (Rx was 50#)
Wallball 20#
DBOHLunge 35#
Burpee to target 35#
T2B
DBPushPress 35#
}

500m row cash-out
}
time: (forgot to write it down - but think it was 25:00)

2024-11-08 WoD

WARM
400m run
3x
{
250m row
5 scap pulls
2 spidermans
8 cossack goblet squat
30s hollow hold
}

MAIN

A. 4 Rounds not for time
{
30s DU (around 20)
10 DB OH BackLunge 25# (2 rounds)/35# (2 rounds)
3x (5 kip swing + 1 pullup hold 3s at top, 3s negative)
}

B. For time, 15 min cap
{
750m row buy-in
15 Pullup
30 DU
15 One Arm (left)  DB Thruster 35# (Rx was 50#)
30 DU
15 Pullup
30 DU
15 One Arm (right) DB Thruster 35# (Rx was 50#)
30 DU
}
9:24

I Added: 

C. Row 2600m (10+ minutes) (Rowvember total = 10300 + 4100 = 14,400) 

2023-09-06 WoD

WARM
400m run
2 rounds
{
1 min row
1 min spidermans/bootstraps
10 tabletops
10 lunges
}

MAIN

A. 12 min emom
{
2 Box Squats 185# (was supposed to be 70%)
}
(2x95, 2x135 warmup, then 12 sets at 185#)

B. 3 rounds, each for time. equal time rest b/t
{
400m row
24 KBLunges* 36#
}
* 1st round: KBFarmerCarryLunge: 2:35
* 2nd round: KBFrontRack Lunge: 2:37
* 3rd round: KBOHLunge: 2:38

2023-05-19 WoD

 //First day back after several days of biz travel

WARM
400m run
2 rounds
{
1 min row
1 min spiderman
10 flutterkicks
5 shoulder swimmers
10 scap pulls
5 kip swings
}

MAIN

A. 3 rounds, not for time
{
20 banded glute bridges
4 lunges w 2x25# DB in farmer carry
4 lunges w 2x25# DB in front rack
4 lunges w 2x25# DB OH
}

B. for time:
{
3 rounds:
{
20 DBLunge 2x30#
20 T2B
}
2 rounds
{
20 DBFrontRackLunge 2x30#
15 pullup
}
1 round
{
20 DBOHLunge 2x30#
10 C2BPullup
}
}
time: 14:45
}
}

2023-04-25 WoD

WARM
400m run
std warmup

MAIN

A. Front Squat cycle continued
warm: 5x45, 5x95, 5x135
main: 5x165 (~75%), 3x185 (~85%), 2x205 (~95%)

B. 16 min AMRAP
{
1 block run
20 DB OH Lunge (backward) 1x25#
10 strict chinup
}
5 rounds even, w 15s to spare.