2026-09-30 WoD

WARM
400m run
std warmup
several of movements below
2 block run

MAIN

A. 3 Rounds for time
{
3 block run
21 wallball 14# (Rx was 20#)
21 KBS 53#
}
time: 13:34

3 min rest, then immediately into

B. 3 Rounds for time
{
2 block run (Rx was 3 blocks)
21 KBS 53#
21 pushups (subbed for burpees
}
time:12:09

Total time: 28:43

2026-09-29 WoD

WARM
400m run
2x
{
spidermans
clean drills
kip swings
1min row
}

MAIN

A. 4 sets, every 3 min,
{
1 HangPowerClean
1 Front Squat
1 HangSquatClean

3 pullups with pause at top

25 SU
}
95#, 115#, 135#, 155# (last HSC was a HPC)

B. For time
{
20 strict pullups (was an option vs 30 kipping)
250 SU (Rx was 150 DU)
1000m Row
}
8:56

2026-09-28 WoD

WARM
400m run
std warmup

MAIN

A. 5 round, each on 2 min mark
{
1 OHPress
2 PushPress
3 PushJerk
}
65, 75, 85, 95, 105#

B. 18min AMRAP
{
1 block run
7 PushPress 95#
10 BoxStepUp 20" (Rx was 11 box jumps 24")
}
7 Rounds + 1 run

C. (accessory)
Tabata face pulls (~15/round, 8 rounds)

2026-09-27 WoD

WARM
500m row
std warmup
clean drills

MAIN

A. Work to a moderate PowerClean + PushJerk
5x75, 4x95, 3x115, 3x135, 2x155 (clean only, failed jerk), 1x165 (fail)

B. (superset w A)
6x3 strict pullup
 
C. (superset w A)
6x1 HSHold

2026-09-25 Travel Workout

 A. Hike 12km; pretty good hill climb(s) as part of it (Oia to next town over, in Santorini)

2026-09-22 Travel Workout

A. 14,13,12....3,2,1 of 
{
Situp
Pushup
AirSquat
}
105 reps

2026-09-21 Travel Workout

 A. Run 1 mile

B. 5 rounds
{
3 pullups
3 dips
}

C. Run 1 mile