2026-05-20 WoD

WARM

200m run
std warmup

MAIN

A. 5x2 BackSquat (sub for powercleans), every 2min mark, at 7-8/10 effort
warm: 6x95, 5x135, 4x185, 3x225
main: 5x2x255 (81% of 315 max)

B. For time:
{
27 KBS 44# (Rx was DBSnatch)
3 block run
21 KBS 44#
2 block run
15 KBS 44#
2 min rest
15 KBS 44#
2 block run
21 KBS 44#
3 block run
27 KBS 44# (Rx was DBSnatch)
}
1st round: 6:50, second round 7:07. Total 15:57 

2026-05-19 WoD

WARM
200m run
std warmup
SU practice

MAIN

A. 2 rounds, 3min each, 1min bt
{
12 cal row
50 SU
remaining time, HSHold (I did 2x30s each)
}

B. For time. 40-30-20-10
{
SU
HSHold (in seconds)
}
7:30

2026-05-17 Sunday Bike

 //Pretty sore from Fri/Sat, so this was a bit of a short one.

A. Bike 10.91km; 37:45; 17.34 km/hr pace

2026-05-16 WoD

WARM
200m run
std warmup

MAIN

A. work to a heavy 3-rep deadlift
8x95, 6x135, 5x185, 4x225, 3x255, 3x275, 3x305, 1x325

B. (modded partner workout - solo and subbed some movements).  22min AMRAP
{
10 AirSquat
5 half-burpees
10 DBFrontSquat 2x25#
1 Deadlift 225#
*Every 4th round, do a 1 block run
}
12 rounds (+ 3 runs), plus (10+5+5) 20 reps

2026-05-15 WoD

WARM
200m run
1 min row
std warmup

MAIN

A. (subbing squats for cleans again). 6x2 BackSquat, each set on 2 min mark, 75-85%
warm: 8x95, 6x135, 5x185, 3x205
main: 2x2x225, 2x2x245, 2x2x265 (71, 78, 84%)

B. 10 rounds for time
{
15 KBS 44# (sub for 15 wallball)
20s HSHold (Sub for 3 wallwalks)
}
time: 10:37 (both substitutions probably a bit too easy vs original, but felt right for today)

2026-05-14 WoD

WARM
200m run
2min row
std warmup

MAIN

A. 7 min amrap. 3min amrap then 1 min rest
{
40 SU
10 ring rows
50' DB Farmer Carry 2x40#
10 ring rows
}
2 rounds even in 3 minutes, both times

B. 4 rounds for time
{
0.6mile Airdyne
100' walking lunge
20 Box Stepup 20"
}
time: 18:37

2026-05-13 WoD

WARM
200m run
2 min row
std warmup

MAIN

A. (Subbing BackSquat for PowerClean). Backsquat, 10 min emom:
min 1-5: 2 reps at 70%; min 6-10: 1 rep at 80%
{
warm: 8x95, 6x135, 3x185
main: 5x2x215; 5x1x235 (68, 75%)
}

B. For time (modified anyhow)
{
30 ab mat situps
30 BackSquat 135# (did these in 1 set)
30 half-burpees
1 min rest
30 half-burpees
30 BackSquat 135# (did these in 1 set)
30 ab mat situps
}
time: 10:30