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

2025-05-12 WoD

WARM
200m run
1 min Airdyne
std warmup

MAIN

A. Clean Deadlift practice. 5x3, each set on 2min mark, at ~90% of 1RM Clean (for me that would have been ~175-180. However, since I won't be cleaning anytime soon, I went a bit heavier.
warm: 5x95, 5x135, 5x185, 4x205
main: 3x225,3x245, 3x275, 3x295, 3x305

B. 5 rounds, each on 5 min mark, each with 4min cap
{
25 cal row
0.5mile Airdyne
}
all times between 3:20 and 3:30

2026-05-10 Sunday Bike

 A. Bike 22.38km; 1:19:09; 16.97 km/hr pace