2026-05-29 WoD

 A. 30min Airdyne. 7.69mile.

B. 3x10 DBGluteBridge
10x30, 10x40, 10x50#

2026-05-28 WoD

 A. 6mile airdyne. 19:49

B. 5 rounds, not for time
{
20 AirSquat
10 ProneLegRaise
}

2026-05-27 WoD

 //First day back in the gym after May22 shoulder surgery

A. 6 mile Airdyne. 21:30

B. KBFrontSquat
10x0(bodyweight)
9x35#
8x44#
7x53#

2026-05-21 WoD

 //Surgery tomorrow, so last workout for... a week? We'll see.

WARM
400m run
std warmup

MAIN

A. 6x3 BackSquat at ~70%
warm: 6x45, 6x95, 5x135, 4x185
main: 6x3x225#

B. 14min AMRAP
{
15 situps (Rx was 10 T2B)
1 long block run OR 30 cal row (alternate between rounds)
50 AirSquat
}
4 rounds + 5 situps (so 2 runs, 2 rows)

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