2025-04-28 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. 5x3 Deadlift at ~70%, each set on 2min mark
warm: 8x95, 6x135, 3x185, 3x225, 2x255
main: 2x3x255, 3x3x275 (70% of 365, 392, respectively)

B. 14 min AMRAP
{
1 block run
15 KBS 35# (subbed for PushPress)
15 box jump 20"
}
5 rounds + 10 KBS

2026-04-27 WoD

 //WoD at VCF was backsquats, which I did a lot of yesterday. Opted for a short run instead.

A. Run 3.35km; 17:56; 5:23 pace

2026-04-26 WoD

 //back squat felt pretty strong on Friday - figured I'd come in and try to PR, which I did!

WARM
2 min Row
std warmup

A. Work to a heavy BackSquat
10x45, 9x95, 8x135, 6x185, 4x225
2x255, 1x275, 1x295, 1x315 (PR!)

B. Superset w first half of (A)
4x1 HSHold

2026-04-26 WoD

//decided on a bike ride since shoulder still out and I've been squatting all week 

A. Bike 30.74km; 1:55:38 (pause in there for a coffee break); 15.95 km/hr pace

2026-04-24 WoD

WARM
400m run
spidermans
good mornings w 45#bb
inchworms
walking lunges
cossack squats

MAIN

A. 5 rounds, each on 2 min mark
{
3 back squat (subbing for CJ's, because of shoulder injury)
}
was supposed to be ~7/10 effort, but I did:
3x185, 3x205, 3x225, 3x245, 3x265
(from 62% to 88% of ORM)

B. For time, 20 min cap (again, subbing movements)
{
3 block run buy-in
21 BackSquat 135
63 KBS 35#
15 BackSquat 135
42 KBS 35#
9 BackSquat 135
27 KBS 35#
}
Time: 11:00

2026-04-23 WoD

WARM
400m run
2x
{
1 min airdyne
spidermans
box stepups
inchworms
}

MAIN

A. 5 rounds, each on 2 min mark
{
30s amrap ring rows (subbing for pullups)
}
15/round x 5 rounds = 75

B. 20 min AMRAP
{
1 block run
20 DB BoxStepUp 1x25#, 20"
20 situp (Rx was 10 T2B)
15 cal Airdyne
}
4 rounds + 31

2026-04-22 WoD

WARM
400m run
1 min row
90-90s
2x30 SU
10 back squat 45#
10 good mornings 45#
spidermans
inchworms

MAIN

(both A and B swapped BackSquat for FrontSquats & OH Squats)

A. 6 sets, each on the 2 min mark
{
4 BackSquat @ 65-70%
}
2x185, 2x205, 2x225

B. 12 min AMRAP
{
50 SU
15 BackSquat 135#
1 chinup
8 chinup grip ringrows
}
6 sets even