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

2026-04-21 WoD

WARM
std warmup
2x1min row

MAIN

A. 5 sets, each on the 2 min mark.
{
3 deadlifts, somewhere around 70% (which for me would be 255 - I went lighter due to injury)
}
185, 185, 305, 225, 225

B. "Diane" - 21-15-9 (I scaled both movements)
27cal Row buy-in (not normally part of Diane)
{
Deadlift 185# (Rx was 225#)
HSHold (Rx was HSPU) - 90s, 60s, 30s
}
time: 10:30

2026-04-20 WoD

WARM
200m run
std warmup

MAIN

A. 4 rounds, each on 3min mark
{
10 KB goblet lunge
10 KB gorilla row
10 KB goblet lunge
}
weights: 26, 26, 35, 35 

B. 4 rounds, each a 3 min AMRAP, with 2 min rest b/t
{
1 long block run buy-in
10 ring rows (Rx was pullups)
20 banded flys (Rx was pushups)
30 AirSquats
}
80, 85, 90, 113 reps

C. 2 rounds, not for time
{
15 strict situps
15 ab pulses
}

2026-04-19 WoD

A. Bike 10.95km; 34:01; 19.3km pace

2026-04-17 WoD

WARM
200m run
std warmup

MAIN

A. DB Benchpress (subbed for regular bench, and went lighter than prescribed due to shoulder)
5x5 DBBenchpress 2x35#

B. For time. 9-7-5 of
{
BackSquat 185# (Subbed for FrontSquat Rx+ 155)
DBRow 2x35# (Subbed for pullups)
}
time: 2:30

Rest till 8min mark, then:
For time. 5-7-9 of
{
BackSquat 185# (Subbed for FrontSquat Rx+ 155)
DBRow 2x35# (Subbed for pullups)
}
time: 2:35