2026-07-18 WoD

WARM
400m run
1 block run
10 shoulder swimmers
4 spiderman
2 inchworm
10 scap pulls
2x1min one leg glute bridge /side

MAIN

A. 10-8-6-4-2-4-6-8-10
{
4 block run buy-in
FrontRackLunge 75# (Rx was 95)
banded pullups (scaled)
*1 block run between each set
}
27:03

2026-07-17 WoD

 WARM
400m run
std warmup
clean drills

MAIN

A. 3 position clean. building. 5 rounds, each on 2 min mark
{
HighHangPowerClean
HangPowerClean
PowerClean
}
75, 95, 115, 135, 155

B. 5 rounds, each 3 min mark. Score is your slowest round.
{
3 PowerClean 115#
9 KBS 53# (Rx was burpees over bar)
15 situp (Rx was T2B)
}
1:09, 1:04, 1:04, 0:59, 0:53

2026-07-16 WoD

WARM
200m run
std warmup

MAIN

A. 5 rounds, each on 3 min mark
{
30 SU
SA DBSplitJerk
}
5x25#, 4x30#, 3x35#, 3x40#, 3x45# (per arm)

B. For time
{
4 block run
18 DBPushPress 1x35# (rx was 50#)
150 SU (Rx was DU)
3 block run
12 DBPushPress 1x35# (rx was 50#)
100 SU (Rx was DU)
2 block run
8 DBPushPress 1x35# (rx was 50#)
50 SU (Rx was DU)
1 block run
}
Time: 14:13

I added:

C. PT exercises
few sets supermaps with 2.5# plates

2026-07-15 WoD

WARM

400m run
2 min Airdyne
std warmup
squatclean drills

MAIN

A. 10 min EMOM
{
min 1: 1 SquatClean + 1 FrontSquat (75, 95, 115, 125, 135)
min 2: 30s Airdyne
}

B. 10-8-6-4-2
{
BackSquat 185# (Rx was FrontSquat 185)
1 min Airdyne after each round
}
time: 8:52

2026-07-14 WoD

WARM

200m run
1 min airdyne
std warmup

MAIN

A. 20min AMRAP
{
21 box step-over 20" (scaled from box jumps)
15 banded pullups (scaled from pullups)
1 30s HSHold (scaled from 9 HSPU)
}
5 rounds even

B. 3 rounds, not for time
{
10 /side external shoulder rotation with band
10 /side internal shoulder rotation with band
15s static ring hold
}

2026-07-13 WoD

WARM
400m run
1 min Airdyne
std warmup
20 cossack squats

MAIN

A. Tabata HollowHold

B. 3x10 BackSquat to Box
warm: 5x95, 5x135,
main: 10x185, 10-x225, 10x245

C. 4 rounds, 3x3min with 1 min rest, then 4th round is 4 minutes
{
1 block run
20 DBSnatch 25# (Rx was 50, but I scaled due to shoulder recovery)
remaining time: ME abmat situps
}
situps: 33, 35, 33, 53

2026-07-12 Sunday bike ride

 A. Bike 21.05km; 1:023:48; 20.11 km/hr