2026-10-18 WoD

WARM
light stretching

MAIN

A. 10 min Airdyne
~3miles

B. 3x10 shoulder rehab movements with band
bent arm turn out
bent arm turn in
bent arm extended turn down
bent arm extended turn up
straight arm down rotation
straight arm up rotation

C. 10 min Airdyne
~3miles

2026-10-16 WoD

WARM

400m run
std warmup

MAIN

A. 5x5 BackSquat, each round on the 2:30 mark. start at 7-8 rpe and build.
warm: 5x45, 5x95, 5x135, 3x185
main: 5x185, 4x205, 3x225, 3x245, 2x265

B. For time:
{
3 block run
21-15-9 of
{
BackSquat 135# (Rx was 95# FrontSquat)
situps (Rx was pushups)
}
3 block run
}
time:5:48

2026-10-15 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 5 rounds for time, building
{
3 Deadlift
2 PowerClean
1 HangPowerClean
}
warm: 45, 75
main: 95, 115, 125, 135, 145(aggravated my shoulder on the last rep here. Scaled part B as a result)

B. 11min AMRAP
{
11 HangPowerClean 75# (Rx was 95#)
6 RingRow (Rx was pullups)
3 burpee over bar
}
5 rounds + 15 reps

2026-10-14 WoD

WARM
400m run
2x
{
2 spiderman
10 box stepup
10 monster walks
2 empty sled push
}

MAIN

A. 4 rounds, each for time, 2 min between rounds
{
1 block run
20m sled push/pull - small sled + 95# (Rx was big sled plus 225#(!!!))
20 DB BoxStepUps 20" 35# (Rx was 50#)
1 min rest
1 block run
20m sled push/pull
25 unbroken goblet squat 35#
}
Times:
6:41, 7:03, 7:15, 7:30

2026-10-13 WoD

WARM
400m run
1 min Airdyne
2x
{
2 spidermans
10 benchpress 45#
10 lunges
10 banded good mornings
10 banded presses
}

MAIN

A. 5x10 benchpress, moderate weight
75, 85, 95, 105, 6x115

B. (Superset w A)
5x7 Close Grip Pushup

C. 5 rounds for time
{
2 block run
20 box step over 20" (Rx was boxjump over 24"
30s HSHold (Rx was 5 wallwalk)
}
19:35 (scaled)

2026-10-12 WoD

WARM
400m run
2x
{
1min row
10 banded good mornings
2 spiderman
20s hollow hold
10 deadlift 45#
10 lunges
}

MAIN

A. 4x10 Deadlift, each set on 3min mark. Moderate weight & increasing
warm: 10x95, 10x135
main: 10x185, 10x205, 8x225, 7x245

B. For time
{
30 T2B
30 DBLunge 35# ((Rx was 50#)
30 cal Row

20 T2B
20 DBLunge 35# ((Rx was 50#)
20 cal Row

10 T2B
10 DBLunge 35# ((Rx was 50#)
10 cal Row
}
time: 12:18

2026-10-11 Sunday Bike

 A. Bike 11km. Not my fastest.