2026-03-28 WoD

WARM

3x1min row
std warmup
clean drills

MAIN

//was a partner wod, but did it solo and split reps in half. Also subbed some movements due to shoulder issue

A. For time, 30 min cap
{
500m row
30 FrontSquat 95# (Rx was CJ, of which I did a few but was hurting too much)
500m row
50 T2B
500m row
}
Time: 15:58

2026-03-27 WoD

 //skipped the wod today because it was shoulder-heavy, and wanted to use the time for my Deadlift PR attempt. It didn't go well.

WARM
1 min row
KB RDLS
banded AYTs
good mornings
cossack squats
1 min row

MAIN

A. Work to a 1RM deadlift attempt. Start of cycle I hit 255#. Plan was to hit 285 and stretch for 405.
10x45, 10x95, 8x135, 6x185, 4x225, 
3x255, 3x285, 2x315, 1x345,
2x365 (failed both attempts)

2026-03-25 Travel Workout

 //Went for a run while in LA. Traffic around hotel area was awful, so lots of waiting at lights, etc. Not bothering to post a time.

A. Run 5k

2026-03-24 WoD

 //Hit a PR yesterday, but knew I wouldn't today on OHPress attempt, due to my problematic shoulder. Nevertheless I tried, and probably made it worse. Dumb.

WARM
400m run
2x
{
5 DBOHPress/side 20#
5 DBBench 2x20#
5 DB Row/side 20#
30s SU
}

MAIN

A. Build to a 1RM (target was 115 or maybe 120. didn't get there)
5x45, 5x65, 4x75, 3x85, 2x95, 1x105, 1x115(failed)

B. 2 rounds, each for time. I scaled all kinds here
{
75 SU (Rx was DU)
15 pushups (Rx was 25)
50 SU (Rx was DU)
15 DBBench 2x25# (rx was 50#)
}
Each around 3min

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.