2026-08-11 WoD

WARM
400m run
1 min row
banded AYTs
clean drills
std warmup

MAIN

A. Build to a ~70% effort weight, then 5x3 PowerClean at that weight
warm: 5x45, 4x75, 3x95, 3x115
main: 5x3x135

B. 2 rounds for time, 3min rest b/t rounds
{
12 cal Airdyne (scaled)
6 C2B Pullup + 6 Pullup (Rx was 24 C2B)
15 cal row
12 pullup (Rx was 24)
15 cal row
}
6:30+3:00+6:25
15:55 total

2026-08-10 WoD

WARM
Run 400m
Row 2 min
std warmup

MAIN

A. 4x8 FrontSquat building to ~80% effort
warm: 5x45, 8x95, 8x115
main: 8x135, 8x155, 8x165, 6x175

B. For time
{
10 SA DBThruster 30# (Rx was 50#)
15 Pushups (scaled to do off box)
15 SA DBThruster 30# (Rx was 50#)
25 Pushups (scaled to do off box)
20 SA DBThruster 30# (Rx was 50#)
35 Pushups (scaled to do off box)
25 SA DBThruster 30# (Rx was 50#)
45 Pushups (scaled to do off box)
30 SA DBThruster 30# (Rx was 50#)
}
time: 15:18 (scaled)

2026-08-09 Sunday bike

 A. 16.82 km; 52:21; 19.28 km/hr 

2026-08-08 WoD

WARM
200m run
500m row
std warmup

MAIN

//3 different 15min AMRAPs, 2min break between each - entire thing on a running clock of 49 min(!)
//was a partner wod but I did it solo and scaled a bit

A. 15 min AMRAP
{
25 DBFrontRackLunge 2x35# (Rx was  50#)
15 cal Airdyne
}
4 rounds + 25 reps

2 min rest

B. 15 min AMRAP
{
25 DBSnatch 30# (alternating sets of 6) (Rx was 50#)
250m row
}
4 rounds  +  15 reps

2 min rest

C. 15 min AMRAP
{
20 DBFrontSquat 2x30# (Rx was 25 reps, 2x50#)
2 block run (Rx was 3 block)
}
3 rounds even
}
}

2026-08-06 WoD

WARM
400m run
2x
{
AYT's
5 OHPress 45#
3 pushpress 45#
banded good mornings
BB good mornings 45#
}

MAIN

A. Work to a heavy 8-rep PushPress
45, 65, 75, 95, 115

B. 10 rounds, each round on 2 min mark, rest remainder of 2min
{
1 10s HSHold + 1 HSPUnegative (Rx was3 HSPU)
4 Deadlift *
8 KBS 53# (Rx was 70#)
}
* 185x2, 205x2, 225x2, 245x2, 2655x2

2026-08-05 WoD

WARM
400m run
2 rounds
{
20 walking lunge
10 air squats
20 SU
10 box stepups
}

MAIN

A. 25 min AMRAP
{
40 cal row
40 lateral box step over 20" (Rx was 24")
50 walking lunges
120 SU (Rx was 60 DU)
}
2 full rounds plus 60 reps (560 reps)

B. 3 rounds, not for time
{
10/side banded pallof press
5 strict T2B
}

2026-08-04 WoD

WARM
400m run
std warmup

tabata core
(2 sets each: hollow hold, bicycles, tuckup, straight leg toe-touch)

front squat/thruster warmup

MAIN

A. build to a heavy 8-rep front squat
8x45, 8x95, 8x135, 5x185 (too big a jump, so just decided to do a 1rep after that
1x205, 1x230(pr, though depth was... close)

B. 2 rounds for time, 20 min cap
{
3 block run
50 abmat situps (Rx was T2B)
25 thruster 75# (Rx was 95#)
}
16:40