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

2026-09-28 WoD

WARM
400m run
std warmup

MAIN

A. 5 round, each on 2 min mark
{
1 OHPress
2 PushPress
3 PushJerk
}
65, 75, 85, 95, 105#

B. 18min AMRAP
{
1 block run
7 PushPress 95#
10 BoxStepUp 20" (Rx was 11 box jumps 24")
}
7 Rounds + 1 run

C. (accessory)
Tabata face pulls (~15/round, 8 rounds)

2026-09-27 WoD

WARM
500m row
std warmup
clean drills

MAIN

A. Work to a moderate PowerClean + PushJerk
5x75, 4x95, 3x115, 3x135, 2x155 (clean only, failed jerk), 1x165 (fail)

B. (superset w A)
6x3 strict pullup
 
C. (superset w A)
6x1 HSHold

2026-09-25 Travel Workout

 A. Hike 12km; pretty good hill climb(s) as part of it (Oia to next town over, in Santorini)