2026-07-08 WoD

WARM
200m run
std warmup
clean drills

MAIN

A. 7 sets, each on the 2 min mark, increasing weight as needed.
{
1 PowerClean
1 HangPowerClean
2 FrontSquat
}
First time doing any cleans or barbell on front rack, since surgery
2x65, 6x75, 2x95, 1x115

//subbed BackSquat instead of FrontSquats, HangingKneeRaise instead of T2B, and BoxStepUps instead of burpees.

7 min cap on B, then 2 min rest, then 6 min cap on C:

B. 21-15-9
{
BackSquat 135#
HangingKneeRaise
}
time: 3:35

2 min rest

C. 21-15-9
{
BoxStepUp 24"
HangingKneeRaise
}
time: 4:22

2026-07-07 WoD

 //Got cleared to lift (light) things overhead. so did a bit of that today.

WARM
400m run
std warmup
lightweight versions of movements below

MAIN

A. 20 min AMRAP
{
70 SU (Rx was 50 DU)
50 SingleArm DBPushPress 25# (Rx was 50#, but going easy on shoulder)
70 SU (Rx was 50 DU)
50 Situp
70 SU (Rx was 50 DU)
40 cal Airdyne
}
2 full rounds + 50 SU (so 470 SU altogether)

B. 3 rounds, not for time
{
5 banded pullups
10 banded lat pulldowns
30s plank
}

Progress check:

Milestone	1st surgery	2nd surgery
	Feb 16, 2024	May 22, 2026
1st day at gym	Feb 24  (1week)	May 27 (5 days)
3k run	Mar 3 (~2rks)	Jun 7 (~2wks)
8k run	Mar 17 (~4wks)	Jun 21 (~4wks)
Banded pullups	Mar 29 (~6wks)	July 7 (5.5 wks)	<--you are here)
Light pwr clns	Apr 2 (~6wks)
Light thrusters	Apr 6 (~6wks)		*This was first wod, 6 weeks after surgery. 2nd time around was 2 weeks, but diff movements
Med clns/bench	Apr 7 (~7wks)		1st time around, too heavy too soon
Strict pullup	Apr 17 (~8wks)
Murph	May 27 (~13wks)
Ring dips	august (6mo)
RingMU(1)	Sept 3(7mo)
RinMU (30)	Mar-25 (13mo)

2026-07-06 WoD

WARM
200m run
std warmup

MAIN

A. For time
{
1 mile Airdyne
24 RingRows (scaled. Rx was 15 barMU - with 1 block run every break in set(!))
1 mile Airdyne
18 RingRows
1 mile Airdyne
12 RingRows
}
forgot to write time down, but was ~10min IIRC

B. 3 rounds, not for time
{
10 DBCalfRaise 2x35#
5/leg DBBulgarianSplitSquat 1x35#
}

2026-07-05 Sunday Run

 A. Run 4.84km; 27:27; 5:40 pace

2026-07-04 WoD

 //partner wod did it solo, doing all the reps, but subbing light thrusters for a heavier back squat.

WARM
2 min Airdyne
std warmup
2 block run

MAIN

A. For time. 
{
125 BackSquat 135#
Every 25 reps, do a 2 block run
}
cash-out: 2mile Airdyne

time: (going from memory): 18min for the main part, 6 min for the bike; 24min total

2026-07-03 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, each is 3 min, followed by 2 min rest
{
1 block run
10 BackSquat 95# (sub for hangsnatch 75#)
ME Situps in remaining time (~90s)
}
situps: 45, 43, 42, 41, 44 (215 total)

B. 3 rounds, not for time
{
banded shoulder pt
8 DBOHPress 10#
}

2026-07-02 WoD

WARM
400m run
1 min Airdyne
std warmup

MAIN

A. 5 rounds, each on 2 min mark
30s HSHold

B. 10 rounds for time
{
10 KBS 26# (Rx was 53#)
50' KBLunge 26# (Rx was 53#)
}
time: 9:27