2026-10-01 WoD

WARM

400m run
2x
{
1 min row
90-90's
spidermans
10 box stepup 20"
10 ring rowsf
20s hollow hold
}

MAIN

A. 12 min amrap (3 rounds)
{
min 1: 30s ME Pullups (9 strict each round)
min 2: 8/side DBRow 35#
min 3: 15s side plank x both sides
min 4: rest
}

B. For time, 18 min cap
{
30 DBBoxStepUp 20" 1x35# (Rx was 50#)
50 V-ups
30 DBBoxStepUp 20" 1x35# (Rx was 50#)
50 T2B
30 DBBoxStepUp 20" 1x35# (Rx was 50#)
50 abmat Situps
}
time: 15:09

2026-08-26 WoD

WARM

2x
{
1 min cardio (run, bike)
7 glute bridge walkouts
7 banded good mornings
5 pike pushup
2 inchworm
10 lunges
2 HSHold
5 scap pushups
}

MAIN

A. 8min emom
{
even: 3 HSPUNegative
odd: 10 v-ups
}

B. 2 Rounds for time
{
50' OHDBLunge 1x35#**
PikePushup on box *
50' OHDBLunge 1x35#
PikePushup on box *
50' OHDBLunge 1x35#
PikePushup on box *
50' OHDBLunge 1x35#
3 min rest
}
* Rx was 21-15-9 of HSPU. I did round one 12-9-6, round two 9-6-3, of pike pushups on box
** Rx was 70# DB, carried any way. I did 35# for round 1, 30# for round 2, but carried it overhead.
Time: round 1: 7:24, round 2: 6:42. Total 17:06

2026-06-17 WoD

WARM
2x
{
1min airdyne
10 air squats
10 v-ups
}

MAIN

A. 5 sets, each on the 2min mark (group was doing HSPU, so I just subbed PT)
1 min PT exercises in rotation

B. For time
{
50 Situps
7 rounds
{
7 cal Airdyne
7 DBFrontSquat 1x50#
}
50 Situps
}
time: 14:05

2026-01-19 WoD

WARM
200m run
1 min Row
std warmup
clean drills

MAIN

A. work to a moderate PowerClean & FrontSquat, then do complex below, as 10min EMOM
{
2 PowerClean
2 FrontSquat
}
warm: 1x75, 1x95, 1x115, 1x135
main: 10x135

B. For time
{
25 shuttle runs (50 lengths of 25'!)
50 wallball 20#
50 V-ups
50 wallball 20#
25 shuttle runs (50 lengths of 25'!)
}
time: 18:47

2026-01-05 WoD

WARM
2x
{
2 min row
5 tempo backsquat with band, 45# (1st round), 95# (2nd round)
2 spidermans
30s hollow hold
}

MAIN

A. Work to a 1RM BackSquat (since we're starting a strength cycle)
5x95, 5x135, 5x165, 4x185, 3x215, 1x235, 1x255, 1x265 (probably could have gone a bit higher)

B. 3 rounds for time
{
25 cal row
25 wallball 20#
25 V-ups
}
time: 14:37

2024-04-16 WoD

WARM

std warmup

MAIN

A. 4 Rounds, not for time
{
6/leg bulgarian split squat, 35#
8 bent-over DB row 2x 25/30/35/40#
6 pike leg lifts
}

B. for time
{
30 suitcase lunge 2x35# (Rx was 50#)
30 v-up
750m row
20 suitcase lunge 2x35# (Rx was 50#)
20 v-up
500m row
10 suitcase lunge 2x35# (Rx was 50#)
10 v-up
250m row
}
time: 13:15