2026-11-10 WoD

WARM

400m run
std warmup
20 SU
1 min Airdyne

MAIN

(modified everything due to injury - kept format similar)

A. For time
{
200 SU
50 situp
0.5mile Airdyne
40 situp
0.5mile Airdyne
30 situp
}
time: 10:05

B. Tabata HSHold
20s for first 2 rounds, 15s for next 6 rounds

C. Tabata DBRow, 2x25#
10 reps per round

2026-11-09 WoD

WARM
400m run
2 min Airdyne
std warmup

MAIN

A. EMOM 10
{
3 BackSquat - start at RPE 6, build over sets (subbed for PowerClean)
}
warm: 45, 95
main:
135x3, 155x3, 175x3, 185x3, 205x3,
215x3, 225x3, 225x3, 235x2, 245x2

B. for time
{
30 KBS 53# (subbed for 30 DBSnatch) 
30 BoxStepUp 20" (subbed for burpee pullup - should have subbed a harder movment)
20 KBS 53#
20 BoxStepUp 20"
10 KBS 53#
10 BoxStepUp 20"
}

time: 5:07

2026-11-08 Travel Workout

 A. 5min Airdyne (stationary bike, really)

B. 5x20 KBS 44#

C. (Superset w B) 5x8/side lateral shoulder raise 5# (going easy on shoulder injury)

D. 3x8/side OHDBLunge 1x15#

E. (Superset w D) 3x20 situp

F. 3x8/side DBOHPress 1x10# (going easy on shoulder injury)

G. (Superset w F) 3x10 straight leg raise

2026-11-07 Travel Workout

 A. 5min row (moderate pace)

B. 14,13,12...3,2,1 of
{
GobletSquat 44#kb
KBDeadlift 44#
KBS 44#
} (105 reps)

C. 105 situps

2026-11-06 Travel Workout

 A. Hike ~5k, 800ft climb

2026-11-04 WoD

WARM
400m run
std warmup

MAIN

A. 30min AMRAP
{
1 block farmer carry 2x35#kb (Rx was 2x53, but I did all rounds unbroken, so...)
50' sled pull (sled + 90#)
20 KBS 35# (sub for hangpowercleans)
10 cal Airdyne (sub for 20 cal ski erg)
}
5 rounds + 10 KBS

2026-11-03 WoD

WARM
400m run
std warmup
BackSquat 10x45, 6x95, 5x135, 3x185

MAIN

A. 5 rounds for time
{
1 block run
70 SU (Rx was 50 DU or 100 SU)
5 BackSquat 185# (Rx was 205)
}
Time: 12:35 (scaled)

B. 3 rounds, not for time
{
8/side BulgarianSplitSquat 25#
20 banded hamstring curls
}