2026-07-21 WoD

WARM
400m run
2 min row
2x
{
5 OHPress 45#
5 front rack lunge 45#
banded walks
hollow hold
}

MAIN

A. 5 rounds, each on the 2:30 mark
{
5 OHPress 65#
}
(pretty light, but I'm still rehabbing shoulder

B. 3 rounds for time
{
25 TuckUps
16 FrontRackLunge 75# (Rx was 115#)
30s HSHold
}
time: 8:32

ACCESSORY

C. 3 rounds, not for time
{
10 DB Row 2x30#
3 strict pullups (Rx was 5)
8 RingRow
}

2026-07-20 WoD

WARM
400m run
std warmup
clean drills
2x5 pushup
2 min row

MAIN

A. Benchpress 10-8-6-4-2, building.
10x75, 8x85, 6x95, 4x105, 2x115

B. (Superset w A)
5x10s StaticRingHold (with band)

C. "Elizabeth" (21-15-9, but I scaled to 15-12-9)
{
PowerClean 135#
RingDip (I did them banded)
}
time: 8:55

Rest to 10:00 then

D. 10min - 1 rep every 0:30 mark (so 20 reps)
1 PowerClean 135#

2026-07-19 Sunday Bike

 //Shorter one today

A. Bike 10.5km; 33:00

2026-07-18 WoD

WARM
400m run
1 block run
10 shoulder swimmers
4 spiderman
2 inchworm
10 scap pulls
2x1min one leg glute bridge /side

MAIN

A. 10-8-6-4-2-4-6-8-10
{
4 block run buy-in
FrontRackLunge 75# (Rx was 95)
banded pullups (scaled)
*1 block run between each set
}
27:03

2026-07-17 WoD

 WARM
400m run
std warmup
clean drills

MAIN

A. 3 position clean. building. 5 rounds, each on 2 min mark
{
HighHangPowerClean
HangPowerClean
PowerClean
}
75, 95, 115, 135, 155

B. 5 rounds, each 3 min mark. Score is your slowest round.
{
3 PowerClean 115#
9 KBS 53# (Rx was burpees over bar)
15 situp (Rx was T2B)
}
1:09, 1:04, 1:04, 0:59, 0:53

2026-07-16 WoD

WARM
200m run
std warmup

MAIN

A. 5 rounds, each on 3 min mark
{
30 SU
SA DBSplitJerk
}
5x25#, 4x30#, 3x35#, 3x40#, 3x45# (per arm)

B. For time
{
4 block run
18 DBPushPress 1x35# (rx was 50#)
150 SU (Rx was DU)
3 block run
12 DBPushPress 1x35# (rx was 50#)
100 SU (Rx was DU)
2 block run
8 DBPushPress 1x35# (rx was 50#)
50 SU (Rx was DU)
1 block run
}
Time: 14:13

I added:

C. PT exercises
few sets supermaps with 2.5# plates

2026-07-15 WoD

WARM

400m run
2 min Airdyne
std warmup
squatclean drills

MAIN

A. 10 min EMOM
{
min 1: 1 SquatClean + 1 FrontSquat (75, 95, 115, 125, 135)
min 2: 30s Airdyne
}

B. 10-8-6-4-2
{
BackSquat 185# (Rx was FrontSquat 185)
1 min Airdyne after each round
}
time: 8:52