2026-10-06 WoD

WARM
2x
{
1 min cardio (run, skierg)
10 jump squats
10 lunges
10 scap pullups
10 kip swings
10 ring rows
}

MAIN

A. 4 rounds, each on 3 min mark
{
4-5 beat swings
8/side bulgarian split squats 1x30#
}

B. "Jason". For time
{
100 AirSquats
1 MU + 10 pullups (Rx was 15 pullups or 5 MU)

75 AirSquats
2 MU + 10 pullups (Rx was 25)

50 AirSquats
3 MU + 10 pullups (Rx was 35)

25 AirSquats
2 MU (tweaked shoulder a bit on 2nd one - didn't do 4) + 10 pullups (Rx was 45 pullups)
}
time: 13:32 (scaled)

2026-10-04 WoD

 //Decided to attempt an MU today, 4mo after surgery. Went well.

WARM

200m run
500m row
various shoulder warmup (shrugs, kip swings, DB raises, etc)
clean drills

MAIN

A. work to a moderate CJ (PC+PJ)
3x95, 3x115, 3x135, 2x155(clean only), 1x165 (clean only)

B. (superset w A) 5x1 HSHold

C. (superset w A) 3 sets DB Raise and DB reverse fly 2x10#

D. (superset w A) Pulling work

3 strict pullup
3 kipping pullup
3 C2B pullup
1 MU
1 MU
1 MU
1 MU

// surgery recovery progress:

Milestone	1st surgery	2nd surgery
	Feb 16, 2024	May 22, 2026
1st day at gym	Feb 24  (1week)	May 27 (5 days)
3k run	Mar 3 (~2rks)
8k run	Mar 17 (~4wks)
Banded pullups	Mar 29 (~6wks)
Light pwr clns	Apr 2 (~6wks)
Light thrusters	Apr 6 (~6wks)		*This was first wod, 6 weeks after surgery. 2nd time around was 2 weeks, but diff movements
Med clns/bench	Apr 7 (~7wks)		1st time around, too heavy too soon
Strict pullup	Apr 17 (~8wks)	July 11 (~7wks)
Murph	May 27 (~13wks)
Ring dips	august	June (~6wks)
RingMU(1)	Sept 3(7mo)	Oct 4 (4.5mo)
RinMU (30)	Mar-25 (13mo)

2026-10-03 WoD

WARM
500m row
2x
{
1 block run
90-90s
2 spiderman
10 lunges
5 PowerClean 45# 
5 PushPress 45#
5 FrontSquat 45#
}
(75# on the second round)

MAIN

//was a partner workout, but I cut it in half, did it solo, then did 1.5 rounds (the half round just listed out below

A. For time
{
2 block run
30 PowerClean 95#
2 block run
30 PushPress/PushJerk 95#
2 block run
30 FrontSquat 95#
500m row

1 block run
15 PowerClean 95#
1 block run
15 PushPress/PushJerk 95#
1 block run
15 FrontSquat 95#
250m row
}
time:28:15

2026-10-02 WoD

WARM

400m row
2x
{
1 min row
2 spiderman
10 walking lunge
10 banded backsquat 45#
}

MAIN

A. 5x5 BackSquat, building to heavy
warm: 5x95
main: 5x135, 5x165, 5x185, 5x205, 5x225, 2x245 (extra credit) 

B. 3 rounds, each 5 min, 2 min rest b/t
{
2 block run
8 BackSquat 135#
ME Pushups (Rx+ RingDip)
}
Score is pushups.
I did 5 ringdip each round then switched to pushups:
R1: 5+45
R2: 5+40
R3: 5+38

2026-10-01 WoD

WARM

400m run
2x
{
1 min row
90-90's
spidermans
10 box stepup 20"
10 ring rowsf
20s hollow hold
}

MAIN

A. 12 min amrap (3 rounds)
{
min 1: 30s ME Pullups (9 strict each round)
min 2: 8/side DBRow 35#
min 3: 15s side plank x both sides
min 4: rest
}

B. For time, 18 min cap
{
30 DBBoxStepUp 20" 1x35# (Rx was 50#)
50 V-ups
30 DBBoxStepUp 20" 1x35# (Rx was 50#)
50 T2B
30 DBBoxStepUp 20" 1x35# (Rx was 50#)
50 abmat Situps
}
time: 15:09

2026-09-30 WoD

WARM
400m run
std warmup
several of movements below
2 block run

MAIN

A. 3 Rounds for time
{
3 block run
21 wallball 14# (Rx was 20#)
21 KBS 53#
}
time: 13:34

3 min rest, then immediately into

B. 3 Rounds for time
{
2 block run (Rx was 3 blocks)
21 KBS 53#
21 pushups (subbed for burpees
}
time:12:09

Total time: 28:43

2026-09-29 WoD

WARM
400m run
2x
{
spidermans
clean drills
kip swings
1min row
}

MAIN

A. 4 sets, every 3 min,
{
1 HangPowerClean
1 Front Squat
1 HangSquatClean

3 pullups with pause at top

25 SU
}
95#, 115#, 135#, 155# (last HSC was a HPC)

B. For time
{
20 strict pullups (was an option vs 30 kipping)
250 SU (Rx was 150 DU)
1000m Row
}
8:56