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
}

2026-11-02 WoD

WARM
2min Airdyne
std warmup

MAIN

A. For time
{
7 min Airdyne (2.2 miles - subbed for 1mile run)
100 GobletSquat 30#
50 RingRow
}

2026-11-01 WoD

 A. 2 min Airdyne

B. BackSquat
10x45, 8x95, 5x135

C. "Sally Up, Sally Down" at 135#. Had to re-rack it twice, plus a couple additional reps I just skipped. Maybe 8 reps total missed out of 30 reps total

D. 2 min Airdyne

2026-10-31 WoD

 //saturday partner wod. Did it solo, and had to modify some movements due to injury

WARM
200m run
2 min Airdyne
std warmup
deadlift 8x95, 5x135, 3x185, 2x185

MAIN

A. 10min AMRAP
{
GobletSquat 30#
*Every break, 1 block run
}
5x30, 4x1block run

B. 20min AMRAP
{
0.5mile Airdyne, then
2,4,6,8,10 of
{
Deadlift 185#
BoxStepOver 20"
}
}
2 fun rounds, then 3rd round got thru the 8's, plus 5 deadlifts, so 2+45reps+bike

2026-10-30 WoD

 //modified again due to injury

WARM
400m run
1 min Airdyne
std warmup

MAIN

A. 20min AMRAP
{
10 KBS 44#
30 SU
10 BoxStepUp 20"
30 SU
}
10 rounds + 50 reps

B. 100 situps for time:
4:25

2026-10-29 WoD

 //Only did first portion of WoD today - had to leave early for a dentist apt.

WARM
400m run
1 min Airdyne
std warmup

MAIN

A. 6 rounds, each for time, each starting on 4 min mark
{
10cal Airdyne (subbed for 15 cal row)
10 BackSquat 135# (subbed for 12 thruster 75#)
}
times: 1:38, 1:33, 1:29, 1:24, 1:19, 1:20

2026-10-28 WoD

WARM
400m run
std warmup

MAIN

A. "Championship Helen". 5 Rounds for time
{
2 block run
21 KBS 44# (Rx was 53#)
12 ring rows (Rx was 12 pullups)
}
14:54

B. 3x6 bent over row with 45# plate