2026-10-12 WoD

WARM
400m run
2x
{
1min row
10 banded good mornings
2 spiderman
20s hollow hold
10 deadlift 45#
10 lunges
}

MAIN

A. 4x10 Deadlift, each set on 3min mark. Moderate weight & increasing
warm: 10x95, 10x135
main: 10x185, 10x205, 8x225, 7x245

B. For time
{
30 T2B
30 DBLunge 35# ((Rx was 50#)
30 cal Row

20 T2B
20 DBLunge 35# ((Rx was 50#)
20 cal Row

10 T2B
10 DBLunge 35# ((Rx was 50#)
10 cal Row
}
time: 12:18

2026-10-10 WoD

WARM
500m row
std warmup

MAIN

A. Partner workout. 20min AMRAP. You-go-I-go
{
5 strict pullups (Rx was 10 kipping)
15 KBS 53#
10 Burpee bar jump
* every 2 rounds (x2 people), 30cal on row/bike/skierg
}
4 rounds each total, plus 15cal each row, 15 cal each bike, 5 pullups each.

B. 15 min emom (3x through)
{
min 1: 45s hollowhold
min 2: 45s plank
min 3: 45s flutterkicks
min 4: 45s plank
min 5: rest
}

2026-08-04 WoD

WARM
400m run
std warmup

tabata core
(2 sets each: hollow hold, bicycles, tuckup, straight leg toe-touch)

front squat/thruster warmup

MAIN

A. build to a heavy 8-rep front squat
8x45, 8x95, 8x135, 5x185 (too big a jump, so just decided to do a 1rep after that
1x205, 1x230(pr, though depth was... close)

B. 2 rounds for time, 20 min cap
{
3 block run
50 abmat situps (Rx was T2B)
25 thruster 75# (Rx was 95#)
}
16:40

2026-07-13 WoD

WARM
400m run
1 min Airdyne
std warmup
20 cossack squats

MAIN

A. Tabata HollowHold

B. 3x10 BackSquat to Box
warm: 5x95, 5x135,
main: 10x185, 10-x225, 10x245

C. 4 rounds, 3x3min with 1 min rest, then 4th round is 4 minutes
{
1 block run
20 DBSnatch 25# (Rx was 50, but I scaled due to shoulder recovery)
remaining time: ME abmat situps
}
situps: 33, 35, 33, 53

2026-06-27 WoD

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

2026-06-02 WoD

 A. 10 rounds for time
{
50 AirSquat
20s hollowhold
}
time: 22:00

//later in day

B. PT exercises

2026-04-10 WoD

WARM
std warmup

MAIN

A. 12 min emom:
{
min 1: 20 shoulder taps
min 2: 30s hollow hold
min 3: 50' OHDBCarry 35# 
min 4: 30s Superman hold
}

B. 22min amrap
{
2 long block run
25 shoulder taps (Rx was pushups)
20 DBBoxStepup 20' 35#
15 ring rows (Rx was pullups)
}
4 rounds even

2025-12-24 WoD

WARM
2 min Row
deadlift drills
std warmup
2x5 wallball
2x10 DU
deadlift: 5x95, 5x135, 3x155

MAIN

A. For time, 30 min cap. 80-60-40-20 of
{
DU's
HollowHold (in seconds - 80,60,40,20..)
Wallball/DBallSquats* 20#
Deadlift 155# (18-16-14-12 reps)
}
time: 25:54 (scaled - Did 80 medballs then hurt something in shoulder - did rest as Squats with Medball on shoulder)

2025-11-21 WoD

WARM
400m run
10 goblet squat 35# w band
2 spiderman
30s hollow hold
3 pullup, w kip swing
2 inchworm

MAIN

A. 10min AMRAP
{
1 rep FrontSquat at 85% (230 * 85% = 195#)
}
warm: 5x45, 6x95, 4x135, 3x165, 3x185
main: 21x1 x 195#

B. 10 rounds for time, 15 min cap
{
3 PowerClean 135# (rx was 115, rx+ was 155)
2 FrontSquat 135#
1 PushJerk 135#
* Accumulate 45 pullups at any time during the 10 rounds
}
time: 12:47
pullups: I did 8,7,6,5,5,6,4,4

2025-09-30 WoD

WARM
400m run
std warmup
tabata hollowhold (ouch!)

MAIN

A. BackSquat 5x3, ascending to ~75% ORM. Tempo 33x1
warm: 5x45, 5x95 at tempo
main: 3x135, 3x155, 3x165, 3x175, 3x195

B. (Superset w last few sets of A)
3x8 GobletSquat 35# at 33x1 tempo

C. 3 rounds for time
{
40 feet-anchored situps
20 alternating DBFrontRackLunge 2x35#
}
Time: 7:13

2025-08-29 WoD

WARM
200m run
2x200m row
std warmup
thruster drills

MAIN

A. Tabata HollowHold

B. For time
{
27 Thruster 95# (Rx+, Rx was 75#)
27 T2B (Rx+, Rx was K2E)
3 block run
18 Thrusters
18 T2B
2 block run
9 Thrusters
9 T2B
1 block run
}
time: 16:15

2025-04-26 WoD

WARM
400m run
std warmup

MAIN

A. Tabata w alternating movements
4x hollow hold
4x plank hold

B. for time:
{
100 BackSquat 115# (Rx was thrusters)
* top of every minute, do one of the following, cycling through
{
5 pullup
5 KBS 35#
5 T2B
5 burpee
5 KB Deadlift 35#
}
}
11 minutes even (16 back squat on last round!). That means I did 10 of the other movements, going through those twice.

2025-04-03 WoD

WARM
400m run
2 rounds
{
1 min row
2 inchworm
5 shoulder swimmer
10 good mornings (w band)
10 oh press (w band)
10 walking lunge
}

MAIN

A. 4 rounds, not for time
{
1 wall walk
6 box stepup - increasing weight: 2x20, 2x25, 2x30, 2x35
30s jump rope
20s hollow hold
}

B. 10 rounds for time
{
1 Wall walk
6 box step up 2x40", 20" (Rx was 24")
30 DU
}
10 rounds: 15:40

2025-01-29 WoD

WARM
400m run
2 rounds
{
10 tempo goblet squat 35#
10 one-arm-elevated pushup
10 cossack squat
}
tabata hollowhold

MAIN

A. 18 min AMRAP
{
2 block run
10* T2B (Rx+, Rx was v-ups)
10* burpees
10* wallball 20#
* Add 2 reps with every round
}
3 full rounds (10,12,14) + 2 block run + 16 T2B + 2 burpees

B. Couch stretch + pigeon stretch for several minutes.

2025-01-15 WoD

WARM
300m row
std warmup
tabata
{
4 rounds jump rope
4 rounds hollow hold
}
10 oh press 45#

MAIN

A. For time
{
2000m row buy-in (was slow today - ~9min)

50 DU
50 situp
10 OHPress 65# (Rx was 75#)

40 DU
40 situp
10 OHPress 65# (Rx was 75#)

30 DU
30 situp
10 OHPress 65# (Rx was 75#)

20 DU
20 situp
10 OHPress 65# (Rx was 75#)

10 DU
10 situp
10 OHPress 65# (Rx was 75#)
}
time: 19:18
So basically "Annie" with OH presses added and a run/row buy-in. Row was slower than it should have been (should be sub-8 at least), but given that my Annie PR is 6:10, I did almost the same pace with the OHpresses added in.

2025-01-08 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 5x5 OHpress at moderate heavy weight
warm: 5x45, 5x65
main: 5x5 @ 75#

B. (Superset w A). 5 rounds
{
30s hollow hold
3 box jump 24"
}

C. 3 rounds for time
{
20 DBPushPress (left) 35# (rx was 50#)
20 DBPushPress (right) 35# (rx was 50#)
20 T2B
20 box jump over 24"
}
time: 12:40

2025-01-03 WoD

WARM

400m run
2 rounds
{
2 spidermans
10 benchpress 45#
10 ringrows
10 box stepups
1 min Airdyne
}

MAIN

A. 5 rounds, each on the 2.5 min mark
5 benchpress 95, 105, 115, 125, 135

B. 14 min AMRAP
{
3 burpeeboxjump 24"
6 pullups (did all sets unbroken)
12 GobletSquat 35# (Rx was 50#)
}
10 rounds + 1 burpeeboxjump

C. 3 rounds, not for time
{
30s hollow hold
15 banded tricep extension (green band)
}

2024-11-12 WoD

WARM
400m run
2 rounds
{
250m row
20 SU
30s hollow hold
10 ring rows
}

MAIN

A. 3 rounds, not for time
{
20 DU
5 v-ups
3 chinups
}

B. for time
{
200 DU
25 Chin-up
50 V-ups
25 Chin-up
l000m row
}
time: 13 min (forgot to write it down)

I added:

C. 1000m row (total for day = 2500; Rowvember total: 22,500 + 2,500 = 25,000. Halfway!)

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) 

2024-09-23 WoD

WARM
400m run
2 rounds
{
1 min row
2 inchworm
20s hollow hold
20s bar hang
5 jump squats
}
Clean & Jerk drills

MAIN

A. work to a heavy weight for this complex
{
2 PowerClean
2 HangPowerClean
2 PushJerk
}
2x95, 2x115, 1x135, 1x155 (only 1 jerk), 1x165 (2 powerclean, no HPC, 1 jerk)

B. For time
{
1 block run
21 HangPowerClean + PushJerk 95#
21 T2B
2 block run
15 HangPowerClean + PushJerk 95#
15 T2B
3 block run
9 HangPowerClean + PushJerk 95#
9 T2B
}
time: 13:45 Rx