2026-04-03 WoD

WARM
200m run
std warmup
2x20 SU

MAIN

A. 5 rounds, reps shown below, for time
{
150, 120, 90, 60, 30 SU
50, 40, 30, 20, 10 DBSquat (some goblet, some front-rack) 1x35#
}
time: 14:39? IIRC? forgot to write it down

B. 2 rounds, not for time
1 min foam roll
1 min amrap situps (25, 30)

2026-04-02 WoD

 //Subbing movements due to injury

WARM
200m run
2x
{1 min row
2 spiderman
10 good mornings
10 banded OHPress
30s bar hang
}

MAIN

A. 8 rounds for time. Each round has 2 min cap. 1 min rest mandatory between rounds
{
300m (1 block) run
15 situps (Rx was DBPushJerk)
1 min rest
}
Time: l8:45

B. 2 rounds, not for time
{
1 min bar hang
1 min/side pigeon stretch
}

2026-04-01 WoD

//subbing movements due to injury

WARM
Std warmup
3 min airdyne

MAIN

A. 2 rounds, each for time, 10 min cap. 1 min between
{
15 cal Airdyne
5 BackSquat 185# (Rx was powercleans)
12 cal Airdyne
4 BackSquat 185# 
9 cal Airdyne
3 BackSquat 185# 
}
Forgot to write time down, but was well within limit

2026-03-31 WoD

WARM
400m run
std warmup

MAIN

//once again, subbing several movements for alternatives

A. 4 AMRAPs, 3min each, last one 4min, with 1 min rest between each
{
30s HSHold (was 5 wallwalks)
20 HangingKneeTuck (was T2B)
max BoxJumpOver 24" for remaining time
}
BJO: 20, 20, 22, 30

B. 2 min couch stretch

2026-03-30 WoD

WARM
std warmup

MAIN

//workout was a variant of Cindy, but I subbed KB Deadlifts for pullups, and situps for pushups, due to my shoulder injury.

A. 25min AMRAP. 
{
5 KBDeadlift 70#
10 Situp
15 AirSquat
*every 5 rounds 1 min Airdyne
*start with 2 block run
}
17 rounds + 5 KBDL = 515 rep + 3x1min airdyne + 2 block run

2026-03-29 WoD

//Had another go at my deadlift today. Probably too soon since friday, but shoulder preventing me from doing much else.

WARM

5 min airdyne
good mornings

MAIN

A. Work to a heavy deadlift.
9x95, 8x135, 7x185, 6x225,
5x255, 4x285, 3x315,
1x345,
1x365(failed),
1x360(5# pr over start of cycle)

2026-03-28 WoD

WARM

3x1min row
std warmup
clean drills

MAIN

//was a partner wod, but did it solo and split reps in half. Also subbed some movements due to shoulder issue

A. For time, 30 min cap
{
500m row
30 FrontSquat 95# (Rx was CJ, of which I did a few but was hurting too much)
500m row
50 T2B
500m row
}
Time: 15:58