2026-04-19 WoD

A. Bike 10.95km; 34:01; 19.3km pace

2026-04-17 WoD

WARM
200m run
std warmup

MAIN

A. DB Benchpress (subbed for regular bench, and went lighter than prescribed due to shoulder)
5x5 DBBenchpress 2x35#

B. For time. 9-7-5 of
{
BackSquat 185# (Subbed for FrontSquat Rx+ 155)
DBRow 2x35# (Subbed for pullups)
}
time: 2:30

Rest till 8min mark, then:
For time. 5-7-9 of
{
BackSquat 185# (Subbed for FrontSquat Rx+ 155)
DBRow 2x35# (Subbed for pullups)
}
time: 2:35

2026-04-15 WoD

WARM
2x
{
1 min row
5/arm DB OHPress 20#
3 kip swings
2 spidermans
5 backsquat 45#
}

MAIN

A. 5x20-30s bar hang
(rest of group was doing chinups

B. For time
{
2 block run
21 BackSquat 95# (was S2O)
42 situps (was 21 T2B)

500m Row
15 BackSquat 115# 
30 situps 

12 cal airdyne
9 BackSquat 135# 
18 situps 
}
time: 12:25

2026-04-14 WoD

WARM

200m run
1min row
1min airdyne
std warmup

MAIN

//(A) was originally clean complex, but I subbed BackSquats. (B) was done as prescribed.

A. 6 sets, each on the 2min mark
{
3 BackSquat
}
2x185, 2x205, 2x225 (62, 68, 75% of my ORM of 300)

B. 4 rounds, each a 3min AMRAP with 1min rest b/t, resume where you left off
{
20 box step-over 20"
10 Deadlift 155#
}
8 rounds total. First couple were just over two rounds, last couple a bit less.

2026-04-12 Sunday Run

 A. Run 6.15km; 34:38; 5:38 pace

2026-04-11 WoD

 //would normally be B-Day MU's today, but shoulder preventing me from doing that. Maybe in 6mo? Anyhow, did the parter wod solo, then did the full time cap and tried to get 4 rounds

WARM
200m run
2x
{
1 min row
2 spidermaps, 
10 banded good mornings
5 DBFrontsquat 35#
}
Deadlift warmup: 5x45, 5x95, 5x135, 3x185

MAIN

A. 27 min AMRAP (was 3 rounds for time w 27min cap). Was also partner workout, I did it solo and cut reps in half.
{
25 cal row
20 Deadlift 185#
15 DBFrontSquat 1x40# (Rx was 2x50# thrusters)
2 block run
}
3 full rounds + 25cal row + 20 deadlifts of the fourth round

2026-04-10 WoD

WARM
std warmup

MAIN

A. 12 min emom:
{
min 1: 20 shoulder taps
min 2: 30s hollow hold
min 3: 50' OHDBCarry 35# 
min 4: 30s Superman hold
}

B. 22min amrap
{
2 long block run
25 shoulder taps (Rx was pushups)
20 DBBoxStepup 20' 35#
15 ring rows (Rx was pullups)
}
4 rounds even