2026-02-06 WoD

 //Repeat of Open 20.5, which was a workout I really liked. Anything w RingMU's I'm a fan of, and I liked that you could segment it any way, which added a strategy element.

WARM

400m run
2x
{
1 min Row
20 walking lunge
30s bar hang
10 ring rows
2 spidermans/side
}

MAIN

A. CF Open 20.5. For time, 20min cap, segment any way
{
40 RingMU
80 Cal Row
120 Wallball 20#
}
Score 216

I segmented as: 
2 MU, 10 WB, 2MU, 10 WB, 2MU, 10 WB, 1MU, 10WB, 20 cal row --> 7,40,20
2 MU, 10 WB, 1MU, 10 WB, 1MU, 10 WB, 1MU, 10WB, 20 cal row --> 5,40,20
1 MU, 10 WB, 0MU, 10 WB, 1MU, 10 WB, 0MU, 10WB, 25 cal row --> 2,40,25
1 MU, 15 cal row, 1MU --> 2, 0,15
Total = 16,120,80 = 216 

Only 3 reps lower than my 2020 score. To be fair, there were prob a couple wallball that would have been no-repped.

B. 3 rounds, not for time
10 medball russian twist
10 plank KB pull-through

202-02-05 WoD

 //Did makeup for missing strength cycle on Deadlift and OH

WARM
400m run
1min row
std warmup
deadlift drills

MAIN

A. Work to 80%ish ORM, then 5x2 Deadlift @ 82%, every 2.5min.  365*82% = 300#
warm: 95x10, 135x8, 185x6, 225x4, 255x3, 275x2
main: 2x2x295, 3x2x300

B. Work to 80%ish ORM, then 5x2 OHPress @ 75%, every 2.5min.  125*.75 = 95
warm: 65x5, 75x4, 85x3
main: 95x2x4, 100x2x1 

2026-02-02 WoD

WARM
400m run
std warmup (with a lot of banded squats, cossacks, etc)

MAIN

A. 5x2 BackSquat at 80-82% of ORM
warm: 8x95, 6x135, 4x185, 3x205, 2x225
main: 2x2x225, (added 5's), 3x2x235
My prev PR was 285, but more recent has been around 265. 235 = 82% of 285, or 89% of 265. 
Or, 235 is 78% of 300#, which is maybe my stretch goal

B. 5 rounds for time
{
15 cal airdyne (2 rounds) or SkiErg (3 rounds) - Rx was 20
50' DBFrontRackLunge 2x30# :(Rx was 50#)
}
17:15

2026-02-01 WoD

WARM

500m row
clean drills
stretching

MAIN

A. Work to a moderate PowerClean + PushJerk CJ
3x75, 3x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w A). Each line is one set
3 strict pullups 
3 strict pullups w 3 ring dips
3 ring pullup
1 RingMU
2 RingMU
3 RingMU
2 RingMU

C. (Superset w A) 6 HSHold

2026-01-31 WoD

WARM
3x1min SkiErg
std warmup
Several of movements below with lighter dumbells

MAIN

A. 20 min AMRAP. With partner. All elements syncro except row
{
10 burpees
20 Gorilla Row 2x25# DB
10 DBThruster 2x25# DB
250m row Partner 1, Partner 2 rest
250m row Partner 2, Partner 1 rest
}
5 rounds + 2 burpees

B. 3 rounds, not for time
{
15 banded pullaparts
10 superman/elbowraise
30s fly stretch on rack
}

2026-01-30 WoD

WARM
400m run
2x
{
30s row
5 scap pullups
20 SU/10DU
inchworms
5 HangPowerClean 45/95
5 PowerClean 45/95
}

MAIN

A. 10min AMRAP
{
15 PowerClean 95#
45 SU (Rx was 30 DU)
}
5 rounds plus 10 reps

B. 75 T2B for time. Top of every minute (incl 0:00) row 8 cals. 10 min cap
I hit the cap with 60 reps

2026-01-29 WoD

 //subbed the deadlift strength cycle from earlier in the week, since I'd done a makeup DL workout on Sunday.

WARM
400m run
1 min row
BB Good mornings
shoulder swimmers

MAIN

A. 10 min EMOM 2. 3 Deadlift at 75%
warm: 8x95, 8x135, 5x185, 4x225, 3x255
main: 5x5x275 (75% of my target of 365. 73% of my alltime best of 375, set in 2015, IIRC)

B. For time. Partner workout - you go/I go.
{
Row 50cal - 40cal - 30 cal - 20cal - 10cal
partner does the same (his 50 after my 50, etc)
}
time: 18min even