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
}

2026-09-15 WoD

WARM

400m run
1 min SkiErg
4 spiderman
10 box stepups
10 banded good mornings
2x5 DBSnatch 25#

MAIN

A. For time
{
4 block run
25 BurpeeBoxStepOver (Rx was burpee box jump over)
50 DBSnatch 35# (rx was 50#)
25 BurpeeBoxStepOver (Rx was burpee box jump over)
4 block run
}
time: 15:25

B. (no score) Accessory work. 1min, 45sec, 30 sec
{
HSHold
Plank
Static Ring Hold
}

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)

2026-04-08 WoD

WARM
400m run
2x
{
1 min row
10 shoulder taps
10 leg swings
30s plank
30s hollow hold
10 lunges
}

MAIN

A. For reps (see end). Most of the workout is a buy-in. 20min AMRAP.
{
1 block run
30s HSHold. unbroken (Rx was 5 wall walks)
2 block run
60s HSHold. unbroken (Rx was 10 wall walks)
3 block run
90s HSHold. unbroken (Rx was 15 wall walks)
4 block run
30s HSHold x as many as possible in remaining time. I did 7x30s (Rx was AMRAP wall walks)
}

B. Accumulate 3 min plank hold in 10 min (I did 6x 30s on, 15s off)

2025-10-09 WoD

WARM
400m run
1 min row
std warmup
clean drills

MAIN

A. 4 rounds, not for time 5-7 FrontSquat, With SquatClean for 1st and last rep
{
95, 115, 135, 155#
}

B. (Superset w A) - 4x3-5 strict pullups. Rx+, weighted. 3231 tempo
5x16#, 4x26#, 3x35#, 2x44#

B1. Did 1 RingMU to decide if I wanted to do them in the wod below. Didn't.

C. 16 min EMOM
{
Min 1: 1 SquatClean + 5 FrontSquat 95# (Rx was 115)
Min 2: 7 BoxJumpOver 24"
Min 3: 7 Pullup (kipping)
Min 4: 30s plank hold
}

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.

2025-03-26 WoD

WARM

2x
{
1 min row
10 goblet squat 26#
10 goblet lunge 26#
}

MAIN

A. 4 rounds, not for time
{
1 min wallsit
1 down-n-back DB lunge 2x35# suitcase hold
}

B. 3 rounds, each for time
{
500m row
20 goblet lunge 35#
10 Burpee Bar Jump
}
times: 3:27; 3:29; 3:29

C. 2 rounds, not for time (Rx was 3 rounds, but I had to leave for an appt)
{
1 length down-n-back march, 1 db front rack, 1 db oh. 2x35#
30 sec plank
}

2025-02-10 WoD

WARM

2x
{
1 min row
2 inchworm
10 KBS 25#
10 KBDeadlift 25#
}

MAIN

A. 4 rounds, not for time
{
1 down-n-back sled push (sled + 70#)
8/arm landmine press (bar+25#)
30s plank hold
}

B. For time
{
30 cal row
30 KBS 35# (Rx was 70#)
5 strict HSPU (Rx was 3 wall walk, Rx+ 7 HSPU)

30 cal airdyne
30 KBS 35# (Rx was 70#)
5 strict HSPU (Rx was 3 wall walk, Rx+ 7 HSPU)

30 cal row
30 KBS 35# (Rx was 70#)
5 strict HSPU (Rx was 3 wall walk, Rx+ 7 HSPU)
}
time: 14:45

2024-06-08 WoD

WARM
std warmup
3x500m row

MAIN

A. 5 rounds for time. Partner workout. 30 min cap
{
P1: 500m row
P2: plank hold for first 250m then rest

P1: plank hold for first 250m then rest
P2: 500m row

50 DU or 100 SU each (I did 30 DU + 40 SU)

10 syncro goblet squat 53#
}
27:15

2024-06-05 WoD

WARM
400m run
std warmup
clean & jerk drills

MAIN

A. 8 min EMOM
{
even: 3 HangClean & Push Jerk 
odd: 30s plank hold
}
75, 95, 115, 135

B. For time. Complete all of each movement before moving onto next.
{
1 mile run
50 HangClean & PushJerk 75#
50 cal row
50 situps (Rx was T2B)
}
time 18:30

C. 2 rounds, not for time
{
1 HSHold
1 min wall sit
30s plank hold
20s/side pigeon stretch
}

2024-01-18 WoD

WARM

3 rounds
{
1 min row
10 benchpress 45#
3 inchworm
20 walking lunge
}

MAIN

A. 5 rounds, not for time
{
5 benchpress
(95, 95, 115, 115, 135)
30'x2 down-n-back carry (L - 35# KB OH Carry, R - 35#kb front rack carry, then switch)
}

B. 21min round for quality
{
400m row
30' sled push 25' plate
10 DB Bench 35#
30s plank hold
2 Strict HSPU
}
4 rounds + 1 round with a 200m row (so just shy of 5)

2023-05-01 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
10 banded chest flys
5 C2B pullup
30s plank
}

B. 25min AMRAP
{
3 block run
15 C2B Pullup
25 Pushup
35 abmat situps
}
4 rounds even

2023-04-24 WoD

WARM

400m run
2 block run
std warmup
2 rounds
{
5 wallball 20#
5 SDHP 45#
5 push press 45#
10 box jump 20"
1 min row
}

MAIN

A. "Fight Gone Bad". 3 Rounds, each for reps
{
min 1: Wallball 20#
min 2: SDHP 75#
min 3: Box Jump 24"
min 4: PushPress 75#
min 5: Row for cals
min 6: Rest
}
Round 1: 20, 18, 15, 15, 15 = 83
Round 2: 15, 15, 15, 15, 12 = 72
Round 3: 15, 15, 14, 16, 19 = 79
Total: 234 (16 reps short of my best, but not as bad as I expected. Could have done better if I'd pushed)

 B. 2 rounds, not for time
{
200m Farmer Carry 1x53#
45s Plank Hold.
}

2023-03-07 WoD

WARM
400m run
std warmup
3 rounds
{
12 situps
6/side DB strict press 25#
}

MAIN

A. 4 rounds, not for time
{
5/side DB RDL 25#
10 DB bench 2x25#
20s RKC plank hold
}

B. 20 min emom
{
min 1: 5 deadlift 185# (Rx was 225)
min 2: 10 Ring dip (Rx+, Rx was 10 pushups)
min 3: 10 T2B (Rx+, Rx was 20 situps)
min 4: 40 DU
}

2023-01-28 WoD

WARM
400m run
std warmup 
2x30s row
2x
{
4/side gorilla row 2x20#
4 DB Hang Clean 2x20#
}

MAIN

A. Partner workout (team of 2). 16min amrap
{
Partner 1:
{
10 DB Floor Press 2x35#
10 Gorilla row (5/side) 2x35#
10 DB Hang Clean 2x35#
}
Partner 2:
Hold plank position
}
6 full rounds each

2 min rest, then..

B. Partner workout (team of 4). 8 min AMRAP
{
200m row, rotating.
}
1900m total, but was 2 full rounds of 200m each, then I did 200, then one of partners did 100m
(so 2x200m sprint for me)

2022-11-04 WoD

 WARM
400m run
mobility work
std warmup

MAIN

A. 100 wallball for time.
every break: 7 burpees + 7 T2B

Time: 8:04 
(did 33, 27, 21, 19, with 3 sets of 7+7)

B. 3 rounds, not for time
{
30s plank hold
10 banded tricep extension
}

2022-09-28 WoD

 WARM
400m run
3 rounds
{
30s row
4 burpees
}
snatch drills

MAIN

A. Work to a moderate complex of:
{
High Hang Power Snatch
Hang Power Snatch
PowerSnatch
}
1x45, 2x65, 1x75, 1x85, 1x95, 1x105, 1x115

B. (Superset w above)
6x20DU

C. EMOM 10
{
20 DU
4 PowerSnatch 75 (I switched to 3 reps after 5 rounds)
}

2 min rest

D. EMOM 5
{
20 abmat situps
20s plank hold
}

2022-07-21 WoD

 WARM
400m run
2 block run
std warmup

MAIN

A. 3 rounds, not for time
{
50' down-n-back sled push 200#
30 ab mat situps
30s plank hold
}

B. 3x10 benchpress 115#
then
3x10 DB Floor press 2x30#
with
20 band pull-aparts between every set (6 sets)

C. 4 rounds, not for time
{
8 dual DB Curls 2x25#
10 skull crushers 1x50#
}

2022-07-01 WoD

 WARM
400m run
std warmup

MAIN

A. 4 rounds, each for time, 2-3 min rest b/t
{
500m row
35 DU (RX+. Rx was 50SU)
25 wallball 20#
}
times: 2:38, 2:36, 2:55, 3:05

B. Tabata, alternative A/B below
A: situps (15, 13, 12, 12)
B: 20s plank hold

2022-04-25 WoD

 WARM
400m run (to gym)
800m run (2 block)
std warmup

MAIN

A. 4 rounds for time
{
12 Thrusters 75# (Rx was 95#)
12 strict chinups
50 SU (Rx was DU)
}
time: 13:00

B. 9 min EMOM
min 1,4,7: 20s v-ups
min 2,5,8: 30s flutterkicks
min 3,6,9: 40s plank