2026-03-23 WoD

//went in to do PR attempt for our BackSquat cycle. Skipped the wod afterward as it was all stuff that'd aggravate my shoulder.

WARM
400m run
1 min Airdyne
1 min Row
90-90's
banded walks
banded goblet squats
banded glute bridges

MAIN

A. Build to a 1RM BackSquat
10x45, 10x95, 8x135, 6x185, 4x225, 1x255, 1x285(tied PR), 1x300 (PR)

B. foam roll for 2 min

2026-03-22 WoD

 //Sunday workout. Shoulder's still tender, but wanted to come in and move things around a bit.

WARM
1000m Row
clean drills

MAIN

A. Work to a moderate PowerClean
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 2x175, 1x185(failed), 1x180(failed), 1x175

B. (Superset w A)
5x5 RingRows

C. (SuperSet w A)
5xHSHold

2026-03-21 WoD

WARM

100m run
1000m Row
std warmup
deadlift warmup: 8x95, 6x135, 4x185

MAIN

A. 10 min AMRAP 
{
wallball 14# (Rx was 20#)
* every break, do 20 cal row or ski erg or 15 cal bike or 1 block run
}
25, 20, 20, 25 = 90 reps
1 row, 1 bike, 1 run, 1 bike

B. 20 min amrap. Partner workout. You go I go  
{
6 BoxJumpOver 24"
6 deadlift 185#
6 burpee bar jump
* 2 block run at 10min, 20 min
}
8 1/2 rounds. 

2026-03-20 WoD

WARM
400m run
2x
{
1 min row
2 inchworm
5 scap pullups
10 cossack squats
5 good mornings 45#
5 Hang Cleans 45#
5 OHPress 45#
}

MAIN

A. 5 sets, each on 2 min mark
{
3 PowerCleans
}
95x3, 115x3, 135x3, 155x2, 165x2

B. 6 rounds for time
{
3 wall walks
1 PowerClean 95# into
8 FrontSquat 95#
6 strict pullups (Rx was 12 kipping)
}
time: 11:56

2026-03-19 WoD

WARM
400m run
10 deadlift 45#
10 goblet squat 35#
10 DB RDL 35#
2 spiderman
2 inchworm

MAIN

A. 4x2 Deadlift at 78-82%
warm: 95x10, 135x9, 185x7, 225x5, 255x3, 275x3
main: 305x2, 315x2, 325x2x2
(I ran out of time during warmup, so kept building. 325 = 82% of 395, or 78% of 415; 305 = 82% of  370, or 78% of 391. Using goal of 400, it's like I went 76%, 79%, 81%, 81%)

B. 3 rounds, each for max burpee reps in 3 min, 2 min b/t
{
100' DB Lunge
burpee bar jump for remainder
}
R1: 18, R2: 22, R3: 20
Did first 2 sets with DB in front rack. Did 3rd set with DB overhead.

2026-03-18 WoD

WARM
400m run
banded AYT's
1 min row
20 shoulder taps
10 DB OHPress/side 20#

MAIN

A. 4x2 OHPress at 78-82% of ORM
warm: 5x45, 5x65, 4x75, 3x85
main: 4x2x95# (ORM would be 115-120 given that percentage)

B. Every 2 minutes for 16 minutes (8 rounds)
{
12 DBBenchpress
5x50' shuttle runs
}
weight: 4 sets w 25#'s, 2 sets 30#'s, 2 sets 35#
times: all were in 0:38-0:41 range

2026-03-17 WoD

WARM
400m run
2x
{
1 min row
5 hanging shoulder/scap circles
5 kip swings
5 KBS 35#
10 banded good mornings
}

MAIN

A. 9 min EMOM
{
min 1: 3-5 weighted pullups (5x16#, 4x26#, 3x35#)
min 2: 3-5 weighted ring dips (5x16#, 4x26#, 3x35#)
min 3: rest
}

B. 3 couplets, each for time
{
21-15-9 of
{
Row for cals
KBS 53#
}
time: 5:09
rest till 7 min mark, then:

21-15-9 of
{
Row for cals
T2B (Rx+)
}
time: 6:37
rest till 14 min mark, then:

21-15-9 of
{
Hanging Knee Raise
KBS 53#
}
time: 4:15
}