2026-06-21 Sunday Run

A. Run 8.02km; 46:47; 5:50 pace (not bad considering that's the longest I've gone in a while)

B. PT Exercises

2026-06-20 WoD

//partner wod, but I had to sub so many things I just did it solo, and did all the reps vs splitting them.

WARM

5 min Airdyne
std warmup
several of each movement below

MAIN

A. For time
{
70 DBFrontSquat 1x35# (rx was wallball)
1 block run
60 DBCossackSquat 1x25# (rx was Cleans)
1 block run
50 situp (rx was T2B)
1 block run
40 BoxStepUp 20# (Rx was box jump)
1 block run
30 DB Lunge 2x35# (Rx was FrontRackLunge)
1 block run
}
time: 19:20

2026-06-19 WoD

WARM

2 min Airdyne
std warmup

MAIN

A. 5x3 pause deadlift
warm: 5x95, 4x135, 3x185
main: 185, 185, 205, 205, 225

B. 5 rounds for time
{
10 Deadlift 155# (I went light due to shoulder recovery)
20 situp (rx was pushups
}
12-ish min, forgot to write it down

C. PT Exercises

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

2026-06-16 WoD

WARM
200m run
2 rounds
{
5 tempo back squat 45#
5 tempo KBFrontSquat 1x26#
5 glute bridge
10 banded good mornings
}

MAIN

A. 5 rounds, each on 2 min mark
{
3 Tempo BackSquat 31x1 @ ~65%
}
warm: 3x95, 3x135, 3x155
main: 3x3x185#, 1x3x195#, 1x3x205#

B. For time. 20 min cap
{
50 cal Airdyne
50 Box Stepups 20" (Rx was boxjumps)
50 KBFrontSquat 1x35# (Rx was goblet squat 70#)
}
14:20 (scaled)

C. PT Exercises

2026-06-15 WoD

WARM
200m run
2x
{
1 min Airdyne
5 backsquat 45#
2 spiderman
}

MAIN

A. Every 90sec, for 6 rounds
3 BackSquat (135#, 145#, 155#, 165#, 175#)

B. Every 2.5 minutes, for 8 rounds
{
1 block run
6 BackSquat 135#
}

C. PT Exercises

2026-06-14 Sunday Run

 //short one as the movement was angering shoulder a bit.

A. 2 mile run; ~15min

B. PT Exercises