2026-10-28 WoD

WARM
400m run
std warmup

MAIN

A. "Championship Helen". 5 Rounds for time
{
2 block run
21 KBS 44# (Rx was 53#)
12 ring rows (Rx was 12 pullups)
}
14:54

B. 3x6 bent over row with 45# plate

2026-10-27 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds for time
{
50 situp (Rx was 30 v-up)
100ft DBLunge 1x20#
30 DBBoxStepOver 1x20#
}
time: 15:05

B. 5 min AMRAP
{
10s HSHold (subbed for 1 wallwalk)
2 ringrow (subbed for 1 pullup)
}
add 1 each round (20s, 30s, 40s... and 2,4,6...)
Got through the 5's

2026-10-26 WoD

 //Shoulder's messed up, so couldn't do the prescribed workout (cleans, burpees, etc), so did my own thing

WARM
std warmup
1 min Airdyne

MAIN

A. BackSquat
5x45, 5x95, 5x135, 5x185

B. 10 rounds (for time, but basically ended up being an EMOM, with each round being 2min)
{
10 BackSquat 135#
1 min Airdyne
}

2026-10-25 WoD

A. Airdyne 2 miles

B. BackSquat
10x95, 9x115, 8x135, 7x155, 6x175
5x195, 4x215, 3x235, 2x255, 1x275

C. (Superset w B). Shoulder rehab movements w band

D. Airdyne 2 miles

2026-10-24 WoD

WARM
5 min Airdyne
std warmup
deadlift 10x95, 5x135, 3x165

MAIN

A. 8 rounds for time, 30min cap
{
20s HSHold
10 RingRow
10 Deadlift 165#
10 DBBoxStepUp 1x35#
1 min Airdyne
}
Hit 7 rounds even at time cap
(was 2x this and a partner workout, but I split it in half, tried to finish the whole thing alone.)

2026-10-23 WoD

WARM
400m run
std warmup

MAIN

//subbed backsquats for cleans in both the strength and conditioning portions

A. Backsquat. 4 reps, 6 sets, each on 1:30mark (this was monday's workout)
warm: 6x95, 5x135, 3x185
main: 4x185, 4x205, 4x215, 3x225, 3x235, 3x245

B. 18min AMRAP
{
3block run buy-in (1st round only)
8 BackSquat 135#
10 KBS 35# (Rx was 53#)
10 BoxStepUp 20" (Rx was boxjump 24"
}
9 rounds + 18 reps

2026-10-22 WoD

WARM
400m run
1 min airdyne
std warmup
2x20 SU

MAIN

A. 5 rounds for time
{
20 KBGobletLunge 35# (Rx was 53#)
30 situps
60 SU (Rx was 40 DU)
}
time: 10:50 (IIRC)

B. 5x8 Deadlift, building (Rx was benchpress; I subbed DL that I missed earlier in week)
warm: 10x95, 9x135
main: 8x185, 7x205, 6x225, 5x245, 4x265 (was supposed to be 8 each set but I added too much)