2026-06-25 WoD

WARM
200m run
2x
{
1 min Airdyne
10 cossack squats
10 box stepups
5 backsquat 45#
2 spidermans
}

MAIN

A. 10-8-6-4-2 BackSquat, increasing weight
warm: 5x95, 5x135, 3x165 
main: 10x165, 8x185, 6x206, 4x225, 2x245

B. 2 Rounds for time
{
50 Situp
50 BoxStepUp 20"
50 DBRow 1x35# (25/side)
}
time: 12:21

2026-06-24 WoD

WARM
400m run
2 min Airdyne
std warmup
Deadlift warmup

MAIN

A. 5 rounds
{
2 block run
10 deadlift 185# (Rx was 225)
1 min rest
}
time: 15:03

B. PT Exercises

2026-06-23 WoD

 //couldn't do any of the programmed movements today, so just did my own thing.

WARM
200m run
1 min Airdyne
std warmup

MAIN

A. 5 rounds PT exercises

B. 6 mile Airdyne 
21:00

2026-06-22 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 10min EMOM
{
3 BackSquat (start at ~40% and build each set)
}
135, 145, 155, 165, 175
185, 195, 205, 215, 225

B. 10 rounds for time
{
16 AirSquat
10 situp
3 BackSquat 175#
}
Time: 12:00

C. PT exercises

2026-06-21 Sunday Run

A. Run 8.02km; 46:47; 5:50 pace (not bad considering that's the longest I've gone in a while)

B. PT Exercises

2026-06-20 WoD

//partner wod, but I had to sub so many things I just did it solo, and did all the reps vs splitting them.

WARM

5 min Airdyne
std warmup
several of each movement below

MAIN

A. For time
{
70 DBFrontSquat 1x35# (rx was wallball)
1 block run
60 DBCossackSquat 1x25# (rx was Cleans)
1 block run
50 situp (rx was T2B)
1 block run
40 BoxStepUp 20# (Rx was box jump)
1 block run
30 DB Lunge 2x35# (Rx was FrontRackLunge)
1 block run
}
time: 19:20

2026-06-19 WoD

WARM

2 min Airdyne
std warmup

MAIN

A. 5x3 pause deadlift
warm: 5x95, 4x135, 3x185
main: 185, 185, 205, 205, 225

B. 5 rounds for time
{
10 Deadlift 155# (I went light due to shoulder recovery)
20 situp (rx was pushups
}
12-ish min, forgot to write it down

C. PT Exercises