2026-06-15 WoD

WARM
200m run
2x
{
1 min Airdyne
5 backsquat 45#
2 spiderman
}

MAIN

A. Every 90sec, for 6 rounds
3 BackSquat (135#, 145#, 155#, 165#, 175#)

B. Every 2.5 minutes, for 8 rounds
{
1 block run
6 BackSquat 135#
}

C. PT Exercises

2026-06-14 Sunday Run

 //short one as the movement was angering shoulder a bit.

A. 2 mile run; ~15min

B. PT Exercises

2026-06-13 WoD

WARM

5 min Airdyne
2 rounds
{
2 block run
2 spiderman
10 air squat
}
2 rounds
{
5 OneArmKBS 35#
5 DBFrontSquat 30#
6 lunges
5 situps
}

MAIN

A. (was a partner wod, but I modded and did it solo). For time:
{
50 Lunges
100 DBFrontSquat 1x35#
100 Situps
150 OneArmKBS 35#
*every  2 min, 10 AirSquats <-- 10 sets
}
20:42 
(even 500 rep workout)

2026-06-12 WoD

 A. 5 mile Airdyne
16:40

B. Shoulder PT exercises

C. 3 rounds
{
50 DBFrontSquat 25# (Rx was wallball)
25 ProneLegRaise (Rx was T2B)
}
9:25

2026-06-11 WoD

 //another minimal quick workout while travelling

A. 100 AirSquats (unbroken)

B. PT exercises

2026-06-09 WoD

 A. 6mile Airdyne
20:45

B. 5 rounds, not for time
{
10 DBGluteBridge 50#
10 ProneLegRaise
}

C. PT exercises

2026-06-08 WoD

 //very quick one as I had to get to an early appointment

A. 100 AirSquats
(not hard, but did them in 1 set)

B. PT Exercises