2026-03-20 WoD

WARM
400m run
2x
{
1 min row
2 inchworm
5 scap pullups
10 cossack squats
5 good mornings 45#
5 Hang Cleans 45#
5 OHPress 45#
}

MAIN

A. 5 sets, each on 2 min mark
{
3 PowerCleans
}
95x3, 115x3, 135x3, 155x2, 165x2

B. 6 rounds for time
{
3 wall walks
1 PowerClean 95# into
8 FrontSquat 95#
6 strict pullups (Rx was 12 kipping)
}
time: 11:56

2026-03-19 WoD

WARM
400m run
10 deadlift 45#
10 goblet squat 35#
10 DB RDL 35#
2 spiderman
2 inchworm

MAIN

A. 4x2 Deadlift at 78-82%
warm: 95x10, 135x9, 185x7, 225x5, 255x3, 275x3
main: 305x2, 315x2, 325x2x2
(I ran out of time during warmup, so kept building. 325 = 82% of 395, or 78% of 415; 305 = 82% of  370, or 78% of 391. Using goal of 400, it's like I went 76%, 79%, 81%, 81%)

B. 3 rounds, each for max burpee reps in 3 min, 2 min b/t
{
100' DB Lunge
burpee bar jump for remainder
}
R1: 18, R2: 22, R3: 20
Did first 2 sets with DB in front rack. Did 3rd set with DB overhead.

2026-03-18 WoD

WARM
400m run
banded AYT's
1 min row
20 shoulder taps
10 DB OHPress/side 20#

MAIN

A. 4x2 OHPress at 78-82% of ORM
warm: 5x45, 5x65, 4x75, 3x85
main: 4x2x95# (ORM would be 115-120 given that percentage)

B. Every 2 minutes for 16 minutes (8 rounds)
{
12 DBBenchpress
5x50' shuttle runs
}
weight: 4 sets w 25#'s, 2 sets 30#'s, 2 sets 35#
times: all were in 0:38-0:41 range

2026-03-17 WoD

WARM
400m run
2x
{
1 min row
5 hanging shoulder/scap circles
5 kip swings
5 KBS 35#
10 banded good mornings
}

MAIN

A. 9 min EMOM
{
min 1: 3-5 weighted pullups (5x16#, 4x26#, 3x35#)
min 2: 3-5 weighted ring dips (5x16#, 4x26#, 3x35#)
min 3: rest
}

B. 3 couplets, each for time
{
21-15-9 of
{
Row for cals
KBS 53#
}
time: 5:09
rest till 7 min mark, then:

21-15-9 of
{
Row for cals
T2B (Rx+)
}
time: 6:37
rest till 14 min mark, then:

21-15-9 of
{
Hanging Knee Raise
KBS 53#
}
time: 4:15
}

2026-03-16 WoD

WARM
200m run
2 rounds
{
1 min row
5 cossack squat/side
10 backsquat 45#
2 spiderman
2 inchworm
3 pike pushup
}

MAIN

A. 4x2 BackSquat at 78-82%, each round on 3min mark
warm: 10x95, 8x135, 6x185, 3x225
main: 4x2x250# (250 = 83% of 300) <-- felt surprisingly good given how sore I was from Fri/Sat

B. For time. Was supposed to be 2 rounds, but I did 1 round then had to drive Alisa to airport.
{
9 SquatCleans 95#
3 HSPU (Rx was higher reps HSPU, or wall walks - I split the difference)
6 SquatCleans 95#
3 HSPU (Rx was higher reps HSPU, or wall walks - I split the difference)
3 SquatCleans 95#
3 HSPU (Rx was higher reps HSPU, or wall walks - I split the difference)
}
time: 5:30

2026-03-15 CF Open 26.3

//was travelling friday so came in today to do this. Gave it a 90% effort, prob could have squeezed a few more reps if I'd really pushed.

WARM
200m run
500m row
clean drills
cleans & thrusters
std warmup

MAIN

A. CFOpen 26.3 (Masters 55+ weights shown). For time, 16 min cap
{
2 rounds:
{
12 BurpeeBarJump
12 PowerClean 75#
12 BurpeeBarJump
12 Thruster 75#
}
2 rounds:
{
12 BurpeeBarJump
12 PowerClean 95#
12 BurpeeBarJump 
12 Thruster 95#
}
2 rounds:
{
12 BurpeeBarJump
12 PowerClean 115#
12 BurpeeBarJump
12 Thruster 115#
}
}
Got first 2 rounds done at 75, 3rd round done at 95, then 12 burpees, 12 cleans, 2 burpees
48+48+48+12+12+2 = 170 reps

2026-03-14 WoD

//back to the gym. Was a partner workout that I did (A) with a partner and (B) solo

WARM
100m run
1000m row
std warmup
200m row

MAIN

A. 10min AMRAP, alternate with partner
{
Partner 1 does 8/side bulgarian split squat w 2x25# DB
Partner 2 holds dumbells
then swap. no dropping DBs
}
5 rounds

B. 30 min AMRAP
{
25 wallball 14# (Rx was 20#)
25 T2B
50 KBS 53#
25 abmat situps
1 block run
}
3 full rounds plus 25 wallball plus 3 T2B