2026-10-30 WoD

 //modified again due to injury

WARM
400m run
1 min Airdyne
std warmup

MAIN

A. 20min AMRAP
{
10 KBS 44#
30 SU
10 BoxStepUp 20"
30 SU
}
10 rounds + 50 reps

B. 100 situps for time:
4:25

2026-10-29 WoD

 //Only did first portion of WoD today - had to leave early for a dentist apt.

WARM
400m run
1 min Airdyne
std warmup

MAIN

A. 6 rounds, each for time, each starting on 4 min mark
{
10cal Airdyne (subbed for 15 cal row)
10 BackSquat 135# (subbed for 12 thruster 75#)
}
times: 1:38, 1:33, 1:29, 1:24, 1:19, 1:20

2026-10-28 WoD

WARM
400m run
std warmup

MAIN

A. "Championship Helen". 5 Rounds for time
{
2 block run
21 KBS 44# (Rx was 53#)
12 ring rows (Rx was 12 pullups)
}
14:54

B. 3x6 bent over row with 45# plate

2026-10-27 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds for time
{
50 situp (Rx was 30 v-up)
100ft DBLunge 1x20#
30 DBBoxStepOver 1x20#
}
time: 15:05

B. 5 min AMRAP
{
10s HSHold (subbed for 1 wallwalk)
2 ringrow (subbed for 1 pullup)
}
add 1 each round (20s, 30s, 40s... and 2,4,6...)
Got through the 5's

2026-10-26 WoD

 //Shoulder's messed up, so couldn't do the prescribed workout (cleans, burpees, etc), so did my own thing

WARM
std warmup
1 min Airdyne

MAIN

A. BackSquat
5x45, 5x95, 5x135, 5x185

B. 10 rounds (for time, but basically ended up being an EMOM, with each round being 2min)
{
10 BackSquat 135#
1 min Airdyne
}

2026-10-25 WoD

A. Airdyne 2 miles

B. BackSquat
10x95, 9x115, 8x135, 7x155, 6x175
5x195, 4x215, 3x235, 2x255, 1x275

C. (Superset w B). Shoulder rehab movements w band

D. Airdyne 2 miles

2026-10-24 WoD

WARM
5 min Airdyne
std warmup
deadlift 10x95, 5x135, 3x165

MAIN

A. 8 rounds for time, 30min cap
{
20s HSHold
10 RingRow
10 Deadlift 165#
10 DBBoxStepUp 1x35#
1 min Airdyne
}
Hit 7 rounds even at time cap
(was 2x this and a partner workout, but I split it in half, tried to finish the whole thing alone.)