2026-04-15 WoD

WARM
2x
{
1 min row
5/arm DB OHPress 20#
3 kip swings
2 spidermans
5 backsquat 45#
}

MAIN

A. 5x20-30s bar hang
(rest of group was doing chinups

B. For time
{
2 block run
21 BackSquat 95# (was S2O)
42 situps (was 21 T2B)

500m Row
15 BackSquat 115# 
30 situps 

12 cal airdyne
9 BackSquat 135# 
18 situps 
}
time: 12:25

2026-04-14 WoD

WARM

200m run
1min row
1min airdyne
std warmup

MAIN

//(A) was originally clean complex, but I subbed BackSquats. (B) was done as prescribed.

A. 6 sets, each on the 2min mark
{
3 BackSquat
}
2x185, 2x205, 2x225 (62, 68, 75% of my ORM of 300)

B. 4 rounds, each a 3min AMRAP with 1min rest b/t, resume where you left off
{
20 box step-over 20"
10 Deadlift 155#
}
8 rounds total. First couple were just over two rounds, last couple a bit less.

2026-04-12 Sunday Run

 A. Run 6.15km; 34:38; 5:38 pace

2026-04-11 WoD

 //would normally be B-Day MU's today, but shoulder preventing me from doing that. Maybe in 6mo? Anyhow, did the parter wod solo, then did the full time cap and tried to get 4 rounds

WARM
200m run
2x
{
1 min row
2 spidermaps, 
10 banded good mornings
5 DBFrontsquat 35#
}
Deadlift warmup: 5x45, 5x95, 5x135, 3x185

MAIN

A. 27 min AMRAP (was 3 rounds for time w 27min cap). Was also partner workout, I did it solo and cut reps in half.
{
25 cal row
20 Deadlift 185#
15 DBFrontSquat 1x40# (Rx was 2x50# thrusters)
2 block run
}
3 full rounds + 25cal row + 20 deadlifts of the fourth round

2026-04-10 WoD

WARM
std warmup

MAIN

A. 12 min emom:
{
min 1: 20 shoulder taps
min 2: 30s hollow hold
min 3: 50' OHDBCarry 35# 
min 4: 30s Superman hold
}

B. 22min amrap
{
2 long block run
25 shoulder taps (Rx was pushups)
20 DBBoxStepup 20' 35#
15 ring rows (Rx was pullups)
}
4 rounds even

2026-04-09 WoD

WARM
400m run
1 block run
1 min row
std warmup
back squat 5x45, 5x95

MAIN

//both A and B I subbed heavier back squats for what were originally CJ's (A), or FrontSquats and PowerCleans (B)

A. 3 BackSquat, every 90s, 8 rounds, moderate weight (I started lightish and then added every 2 sets
warm: 5x135, 2x185
main: 2x185, 2x205, 2x225, 2x245

B. 3 sets, each a 4min AMRAP. 2min b/t
{
100 SU (Rx was 75 DU)
15 BackSquat 135#
100 SU (Rx was 75 DU)
AMRAP BackSquats for remaining time (which is the score)
}
Score: 10, 15, 20

So in all, 12 back squats averaging ~200#; 90 backsquats at 135

2026-04-08 WoD

WARM
400m run
2x
{
1 min row
10 shoulder taps
10 leg swings
30s plank
30s hollow hold
10 lunges
}

MAIN

A. For reps (see end). Most of the workout is a buy-in. 20min AMRAP.
{
1 block run
30s HSHold. unbroken (Rx was 5 wall walks)
2 block run
60s HSHold. unbroken (Rx was 10 wall walks)
3 block run
90s HSHold. unbroken (Rx was 15 wall walks)
4 block run
30s HSHold x as many as possible in remaining time. I did 7x30s (Rx was AMRAP wall walks)
}

B. Accumulate 3 min plank hold in 10 min (I did 6x 30s on, 15s off)