2026-10-15 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 5 rounds for time, building
{
3 Deadlift
2 PowerClean
1 HangPowerClean
}
warm: 45, 75
main: 95, 115, 125, 135, 145(aggravated my shoulder on the last rep here. Scaled part B as a result)

B. 11min AMRAP
{
11 HangPowerClean 75# (Rx was 95#)
6 RingRow (Rx was pullups)
3 burpee over bar
}
5 rounds + 15 reps

2026-10-14 WoD

WARM
400m run
2x
{
2 spiderman
10 box stepup
10 monster walks
2 empty sled push
}

MAIN

A. 4 rounds, each for time, 2 min between rounds
{
1 block run
20m sled push/pull - small sled + 95# (Rx was big sled plus 225#(!!!))
20 DB BoxStepUps 20" 35# (Rx was 50#)
1 min rest
1 block run
20m sled push/pull
25 unbroken goblet squat 35#
}
Times:
6:41, 7:03, 7:15, 7:30

2026-10-13 WoD

WARM
400m run
1 min Airdyne
2x
{
2 spidermans
10 benchpress 45#
10 lunges
10 banded good mornings
10 banded presses
}

MAIN

A. 5x10 benchpress, moderate weight
75, 85, 95, 105, 6x115

B. (Superset w A)
5x7 Close Grip Pushup

C. 5 rounds for time
{
2 block run
20 box step over 20" (Rx was boxjump over 24"
30s HSHold (Rx was 5 wallwalk)
}
19:35 (scaled)

2026-10-12 WoD

WARM
400m run
2x
{
1min row
10 banded good mornings
2 spiderman
20s hollow hold
10 deadlift 45#
10 lunges
}

MAIN

A. 4x10 Deadlift, each set on 3min mark. Moderate weight & increasing
warm: 10x95, 10x135
main: 10x185, 10x205, 8x225, 7x245

B. For time
{
30 T2B
30 DBLunge 35# ((Rx was 50#)
30 cal Row

20 T2B
20 DBLunge 35# ((Rx was 50#)
20 cal Row

10 T2B
10 DBLunge 35# ((Rx was 50#)
10 cal Row
}
time: 12:18

2026-10-11 Sunday Bike

 A. Bike 11km. Not my fastest.

2026-10-10 WoD

WARM
500m row
std warmup

MAIN

A. Partner workout. 20min AMRAP. You-go-I-go
{
5 strict pullups (Rx was 10 kipping)
15 KBS 53#
10 Burpee bar jump
* every 2 rounds (x2 people), 30cal on row/bike/skierg
}
4 rounds each total, plus 15cal each row, 15 cal each bike, 5 pullups each.

B. 15 min emom (3x through)
{
min 1: 45s hollowhold
min 2: 45s plank
min 3: 45s flutterkicks
min 4: 45s plank
min 5: rest
}

2026-10-09 WoD

WARM
400m run
std warmup

MAIN

A. "Kelly" (modified quite a bit though) 5 rounds for time
{
2 block run
30 BackSquat 95# (Rx was wallball 20#)
30 BoxStepUp 20" (Rx was box jumps)
}
Time: 27:42

B. 3 rounds, not for time
{
1 min bar hang (1 min; 40+20, 30+15+15)
2x8 Hammer Curls 25#, 30#, 35#)
}