2026-07-07 WoD

 //Got cleared to lift (light) things overhead. so did a bit of that today.

WARM
400m run
std warmup
lightweight versions of movements below

MAIN

A. 20 min AMRAP
{
70 SU (Rx was 50 DU)
50 SingleArm DBPushPress 25# (Rx was 50#, but going easy on shoulder)
70 SU (Rx was 50 DU)
50 Situp
70 SU (Rx was 50 DU)
40 cal Airdyne
}
2 full rounds + 50 SU (so 470 SU altogether)

B. 3 rounds, not for time
{
5 banded pullups
10 banded lat pulldowns
30s plank
}

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)	Jun 7 (~2wks)
8k run	Mar 17 (~4wks)	Jun 21 (~4wks)
Banded pullups	Mar 29 (~6wks)	July 7 (5.5 wks)	<--you are here)
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 (6mo)
RingMU(1)	Sept 3(7mo)
RinMU (30)	Mar-25 (13mo)

2025-11-30 Travel Workout

WARM
5 min airdyne moderate pace

MAIN

A. 10,9,8...3,2,1
{
GluteBridge (one leg, alternating leg on every other set)
Planche Lean (in seconds)
Pike Pushup
AirSquat
LatPulldown (on machine)
}

2025-06-04 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 4 rounds, not for time
{
7/side DB split squat 35#
10 seated leg raise (over db)
10 banded lat pulldowns
}

B. 12 min AMRAP
{
4 burpee
8 T2B (did all unbroken)
16 DB Lunge 2x35#
* 1 block run on min 0,4,8
}
6 rounds + 2 burpees

2025-01-14 WoD

WARM
400m run

2x
{
1 min row
2 spidermans
10 banded lat pulldowns
10 banded rows
5 goblet squat 26#
}

clean drills

MAIN

(A, B, start of a 6 week cycle)

A. Work to a 1RM SquatClean
5x45, 4x75, 3x95, 3x115, 3x135, 2x155, 2x165 (failed first, caught second but not full squat (powerclean))
155# was my max

B. (superset w A).
{
5x2 strict pullup
max rep strict pullups in 1 min: 17 (5,3,2,2,2,1,1,1)
}

C. 3 rounds, each for time, ~2min rest b/t
{
25 cal row
10 strict chinup
5 squatcleans at ~70% of ORM from A (I did 115#, which is about 75#)
}
3:09, 3:39, 3:30
} 

2025-01-07 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
1 min row
10 banded lat pulldowns
10 KBS (26, 35, 44, 53#)
}

B. For total score:
{
5 min Airdyne for cals
1 min rest
5 min ME pullups
1 min rest
5 min Shuttle runs
1 min rest
5 min ME KBS 35# (Rx was 53)
1 min rest
5 min Row for cals
}
48 cals, 45 pullups, 66 shuttle runs, 105 kbs, 66 cal row = 330 total

2024-12-12 Travel Workout

A. Run 5 min (~1km)

B. BackSquat
10x75, 8x120, 6x165, 4x210, 2x255

C. Lat Pulldown
8x 90, 100, 110

D. DBSnatch,
3x5/side 40, 45, 50#

E. Preacher Curl
8x 40#, 55#, 70#

2024-12-09 Travel Workout

//Quick jet-lagged hotel workout while in Tokyo

WARM

Stretching
1km run

MAIN

A. BackSquat (on smith machine)
5x45, 5x95, 5x135, 4x185, 3x225

B. Preacher Curls
8x40, 8x50, 8x60

C. Seated DBOHPress
8x2x25, 8x2x35, 8x2x45

D. DBRow
3x8/side, 35, 45, 55#

E. Lat pulldown
3x8 95, 115, 135#

F. 3xHSHold (1 of those on parallettes)

2024-10-16 WoD

WARM

2 rounds
{
1 min Airdyne
2 inchworm
5 shoulder swimmers
5 OHpress 45#
30s hang
}

MAIN

A. 5 rounds, not for time
{
5 OHPress (1x65, 4x75)
10 banded lat pulldown
3 seated box jump 24"
}

B. 10 rounds for time
{
4 burpee box jump over 24" (Rx was 30#)
5 DB PushPress 2x30# (Rx was 50#)
1 C2BPullup+5pullup (Rx was 6 C2B)
}
13:24 (scaled)

2024-09-19 WoD

WARM
400m run
2 rounds
{
10 box step-ups
10 Cx Y's
10 Cx Fly's
10 seated leg raise
20s dip support hold
}

MAIN

A. 4 rounds, not for time
{
3 seated box jump
10 DB BenchPress 2x25#
2 ring dip
10 banded lat pulldown with hollow-hold
}

B. 15 min AMRAP
{
10 box jump over 24"
15 T2B
20 pushup
}

2024-08-05 WoD

WARM
400m run
std warmup
thruster drills

MAIN

A. Work to a heavy 1-rep thruster (squat clean thruster, for me)
3x45, 2x75, 2x95, 2x115, 2x135 (didn't quite thruster to full extension on both, so failed)

B. (Superset w A) 4 rounds, not for time
{
6 bent over DBRow 2x30#
6 banded lat pulldowns
}

C. 4 rounds for time:
{
2 block run
15 pullup (Rx was C2B)
15 thruster 75# (Rx was 95#)
1 min rest (required)
}
Time: 19:37 (Rounds: 3:44, 4:14, 4:20, 4:19) 

2024-07-30 WoD

WARM
400m run
2 rounds
{
10 box stepup 24"
4 alt spiderman
10/10/10/10 banded monster walks
10 banded lat pulldown
10s bar hang
}

MAIN

A. Build to a heavy 3 rep back squat
5x45, 5x95, 5x115, 5x135, 5x165, 4x185, 3x205, 3x225

B. reduce to 70-80%, do several sets of 3 reps, time allowing
2x3x165 (75%)

C. For time. 30-20-10 of
{
5 block run buy-in (first round only)
DB Lunge 2x35# (Rx was 50#) in farmer carry hold
box jump 24"
Pullup
}
time: 17:40

2024-07-12 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
8  banded lat pulldowns
5 KBS
5 Goblet Squat
1 block run
}
26#, 35#, 44#, 53#

B. 20min AMRAP
{
2 block run
1-2-3-4-5-4-3-2-1 of
{
KBS 35#, directly into
GobletSquat 35#
}
5 C2B Pullup
5 regular pullup (Rx was C2B)
}
4 rounds + 200m row (had 30s left)

C. 3 rounds, not for time
{
8 ring body saw
2 side-plank 10s (1 per side
}

2024-07-03 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 6 rounds, not for time
{
1 SquatClean + 2 FrontSquat - increase weight each round
20s Jump Rope Practice
5 seated leg raise
10 banded lat pulldowns
}
95#, 95#, 115#, 135#, 155#, 165#

B. 15 min AMRAP
{
5 SquatClean 115#
7 Hanging Knee Raise
11 DU*
}
*Add 11 each round (11,22,33,44,55,66,77)
Score: 7 rounds+2 reps

2024-06-28 WoD

WARM
400m run
2 rounds
{
1 min row
spidermans
inchworms
3 PowerClean 45#
3 FrontSquat 45#
20s BarHang
}

MAIN

A. 4-5 rounds, not for time
{
1 PowerClean
2 Front Squat
10 lat pulldown (later rounds I did 3 strict pullups)
}
warm: 75# 
main: 95#, 115#, 135#, 155#, 165#

B. 15 min AMRAP
{
5 FrontSquat (1SquatClean+4FS) 135# (Rx was 155)
10 pullup (first kipping pullups in a while)
1 long block run
}
5 rounds + 15

2024-04-17 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
3/side lateral jumps
8 alternating DB Snatch 25# (scaled down)
5-10s Ring dip static hold
8 banded lat pulldowns
}

B. 12 min amrap
{
18 KBS 35# (subbed for DBSnatch)
12 BoxJumpOver 24"
6 strict pullups
}
5 rounds even

2024-04-01 WoD

 //short workout because of early dr appt. On the plus side, cleared for lifting again

A. 5 mile Airdyne. 15:40

B. 3 rounds, not for time
{
10 banded good mornings (Heaviest band)
10 banded lat pulldowns
}

2024-03-30 WoD

 A. Airdyne 10.0 miles; 30:56

B. 100 Banded good mornings

C. 3x10 banded lat pulldowns

2024-01-29 WoD

WARM
400m run
2 rounds
{
1 min row
1 min inchworm
10 banded rows
10 banded pulldowns
5 RDL 45# bar
}

Deadlift warmup
5x95, 5x135, 5x185, 4x215

MAIN

A. 5 rounds for time
{
2 block run
9 deadlift 185#
11 pullup
}
time: 17:42

B. 2 rounds for quality
{
10 banded lat pulldowns
10 bodyweight bulgarian squats
}

2023-12-04 WoD

WARM
400m run
2 rounds
{
1 min row
30s bar hang
10 pull aparts
10 banded OH Press
10 air squats
}

MAIN

A. 5 rounds, not for time
{
1 PowerClean
1 Thruster
3 Front Squat
6 hanging single leg raise
5 kneeling banded lat pulldown
}
75, 95, 115, 135, 155#

B. 15min AMRAP. 3,6,9,12,15... of
{
Thruster 95#
T2B
* At 0,5,10 min, choose one of:
{
0.4 mile AirDyne
1 block run
15 cal row
}
}
Finished set of 15's, got 8 thrusters in the set of 18

2023-09-11 WoD

WARM
400m run
2 min Airdyne
std warmup

MAIN

A. 5 rounds for time
{
7 SA DBThruster 35# (left)
3 strict chinups
7 SA DBThruster 35# (right)
3 strict chinups
1 block run
}
time: 11:02

B. 5 rounds, not for time
{
10 weighted situps 25#
10/side banded lat pulldowns
}