2026-10-04 WoD

 //Decided to attempt an MU today, 4mo after surgery. Went well.

WARM

200m run
500m row
various shoulder warmup (shrugs, kip swings, DB raises, etc)
clean drills

MAIN

A. work to a moderate CJ (PC+PJ)
3x95, 3x115, 3x135, 2x155(clean only), 1x165 (clean only)

B. (superset w A) 5x1 HSHold

C. (superset w A) 3 sets DB Raise and DB reverse fly 2x10#

D. (superset w A) Pulling work

3 strict pullup
3 kipping pullup
3 C2B pullup
1 MU
1 MU
1 MU
1 MU

// surgery recovery progress:

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)	July 11 (~7wks)
Murph	May 27 (~13wks)
Ring dips	august	June (~6wks)
RingMU(1)	Sept 3(7mo)	Oct 4 (4.5mo)
RinMU (30)	Mar-25 (13mo)

2025-06-17 WoD

WARM
400m run
2x
{
8 benchpress 45#
10 box stepups
10 banded flys
10 banded Ys
2 spidermans
}

MAIN

A. 5 rounds, not for time
{
10 benchpress 95#
12 DB Reverse Fly (2x3, 2x5, 2x8, 2x10, 2x15)
30s sideplank hold (1 per side)
}

B. 4 rounds, each 3 minutes, 2 min rest b/t
{
25 box stepups 20" (rx was box jump over)
10 gorilla row 2x35 (rx was 50#)
ME Ring Pushup (Rx+, Rx was pushups)
}
28, 26, 27, 21 = 102

2025-04-28 WoD

WARM
400m run
2 rounds
{
1 min row
10 cossack squats
2 inchworm
10 banded AYT's
}

MAIN

A. Half-Murph (really, bit more than half). For time
{
1/2 mile run
8 rounds
{
7 pullups (56 total)
14 pushups (104 total)
21 AirSquats (168 total)
}
1/2 mile run
}
time: 21:05

B. 3 rounds, not for time
{
7 DB Hammer Curl 31x1 tempo 20#
7 DB skull crushers 31x1 tempo 20#
7 DB reverse fly
}

2023-11-19 WoD

WARM
light stretching
1000m row

MAIN

A. Work to a heavy SquatClean + PushJerk
5x75, 4x95, 3x115, 3x135, 3x155, 2x165, 1x175(failed)

B. (Superset w A) Deficit Strict HSPU
3x0", 3x2", 3x3", 2x4", 2x5", 1x5", 

C. Shoulder work. 3x8/side of
{
lateral shoulder raise w 5# plate
bent over reverse fly w 2x10# DB
bent over forward shoulder raise 5#
seated DB shoulder rotation
}

D. 3x3 Ring Pullup

2018-11-20 WOD

WARM
std warmup

MAIN

A. 5x3 deadlift at ~60%
{
warm: 5x95, 5x135,
main: 3x185, 3x185, 3x185, 3x225, 3x225
}

B. For time:
100 DU buy in (did 85 ub. doh!)
3 rounds of:
{
400m run
10 deadlift 185 (Rx was 225)
}
100 DU cash out

I added:

C. 2 rounds, not for time
{
5 Reverse DB fly 2x25#
4 DB Ext Rotation 15#
3 Weighted Chinup 36#
2 Weighted MU 15#
1 HS Hold
}

2018-09-21 WOD

WARM
std warmup
400m run (on tread)

MAIN

A. 3 rounds, not for time
{
4 rope pullups
8 BB pushpress 45#
20s goblet squat hold 36#
}

B. "Tommy V" for time, 22min cap
{
21 Thrusters 95# (Rx was 115#)
12 Rope climbs 12' (Rx was 15')
15 Thrusters 95# (Rx was 115#)
9 Rope climbs 12' (Rx was 15')

9 Thrusters 95# (Rx was 115#)
6 Rope climbs 12' (Rx was 15')

}

time: 13:40 (PR as I've never done that one before)

If I'd known that was going to be my time, I'd have done either 15' climbs or 115 thrusters. Scaled too much.

Additional work:

C. 3 rounds, not for time

{

8 reverse BD fly 2x20#

8 DB Bench 2x30#

}

D. 21s CJ's

{

3x45#, 3x75#, 3x85#, 3x95#, 3x105#

1 rep each at: 115, 125, 135, 145, 155, 165

}

2018-09-17 WOD

WARM
std warmup
(several of movements below)

MAIN

A. 10 min EMOM
{
5 Ring Dips
5 pullups
}

B. 16 min AMRAP
{
30 DU
16 DB Snatch 50# (Rx was 20x50#)
10 T2B (did all unbroken)
400m run
}
3 rounds + 30DU + 16 DBSnatch + 10 T2B

I added:

C. 3 rounds, not for time
{
8 reverse DB fly 2x10#
10 GHD situps
}