2026-09-18 WoD

WARM

400m run
1 min row
90-90's
spidermans
5 benchpress empty bar
10 pushups
10 ring rows
20 walking lunge

MAIN

A. Benchpress. 5x5, each set on 2 min mark, tempo 31x1
95, 100, 105, 110, 115

B. "Strict Cindy". 20 min AMRAP
{
5 strict pullups <-- this is the difference from regular cindy.
10 pushups
15 AirSquat
}
14+11

2026-09-17 WoD

WARM
200m run
2x
{
1 min row
10 lunges
5 HangPowerClean 45#
10 AYTs
2 spiderman
2 inchworm
}

2x3 PowerClean 95#

MAIN

A. 5 rounds, each on the 4min mark. Score is slowest time.
{
2 block run
12 HangPowerClean 95#
}
2:02, 2:03, 2:03, 2:05, 2:03

B. Accumulate 3min bar hang
1:10, 0:30, 0:20, 0:15, 0:15, 0:10, 0:10

2026-09-16 WoD

 //ugh. hyrox day.

WARM
400m run
std warmup
2 block run

MAIN

A. For time
{
30 wallball 14#
100ft sled pull (2 45# plates on small sled)
40 DB Lunge 2x25# (Rx was 35#)
100ft sled pull (2 45# plates on small sled)
50 HRPushups
100ft sled pull (2 45# plates on small sled)
40 DB Lunge 2x25# (Rx was 35#)
100ft sled pull (2 45# plates on small sled)
30 wallball 14#

then 2000m row (or 1mile run - I did the row)
}
time: 16:49, then short transition, then 9:15. Total 26:50

2026-09-15 WoD

WARM

400m run
1 min SkiErg
4 spiderman
10 box stepups
10 banded good mornings
2x5 DBSnatch 25#

MAIN

A. For time
{
4 block run
25 BurpeeBoxStepOver (Rx was burpee box jump over)
50 DBSnatch 35# (rx was 50#)
25 BurpeeBoxStepOver (Rx was burpee box jump over)
4 block run
}
time: 15:25

B. (no score) Accessory work. 1min, 45sec, 30 sec
{
HSHold
Plank
Static Ring Hold
}

2026-09-14 WoD

WARM
400m run
std warmup
2x5 T2B
2x5 wallball

MAIN

A. For time. 22min cap
{
40 Wallball 14# (Rx was 20#)
20 T2B
1 Block Farmer Carry 53# KB

30 Wallball 14# 
15 T2B
1 Block Farmer Carry 44# KB (went a bit lighter after 1st round

20 Wallball 14# 
10 T2B
1 Block Farmer Carry 44# KB

10 Wallball 14# 
5 T2B
1 Block Farmer Carry 44# KB
}
Time: 16:38 (scale)

B. Work to a heavy 3-rep back squat
{
BackSquat 45x5, 95x5, 135x5, 185x4, 215x3, 235x3, 255x3
}

2026-09-13 Sunday Bike

 A. Bike 10.74km;  32:22; 19.91 km/hr

2026-09-12 WoD

WARM
300m row
std warmup
several of movements below.

MAIN

//was a partner wod, but I cut reps in half and did it solo.
A. For time, 35 min cap
{
5 block run (1k run)
30 pullups
5 block run (1k run)
40 HangClean+PushJerk 95# (Rx+ weight)
1 mile bike (sub for 1k run - knees were acting up)
50 DBBoxStepUp 20" 25# (Rx was 35#)
1 mile bike (sub for 1k run)
}
time: 31:29