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

2026-07-01 WoD

WARM
400m run
2min Airdyne
std warmup

MAIN

A. 1 mile run.
6:31 (not bad considering knees have been bugging me and I've not been pushing heart rate to heavily since surgery)

Rest to 15min mark

B. 15 min AMRAP
{
5 Ring Row (sub for pullups)
10 pushup on box (sub for pushup)
15 situps
}
11 rounds + 25 reps

2026-06-30 WoD

WARM
200m run
1 min airdyne
std warmup

MAIN

A. Work to a heavy 3-rep BackSquat (sub for PowerCleans)
5x95, 5x135, 3x185, 3x205, 3x225, 3x245, 3x265

B. (Superset w A)
5x20 SU

C. 3 rounds, each a 3min AMRAP on the 5 min mark
{
50 SU (subbed for 90 DU)
AMRAP BackSquat in remaining time to 3 min mark
2 min rest
}
1: 5, 4, 3, 3 = 15
2: 6, 4, 3, 3 = 16
3: 6, 5, 4, 4 = 19