2026-05-15 WoD

WARM
200m run
1 min row
std warmup

MAIN

A. (subbing squats for cleans again). 6x2 BackSquat, each set on 2 min mark, 75-85%
warm: 8x95, 6x135, 5x185, 3x205
main: 2x2x225, 2x2x245, 2x2x265 (71, 78, 84%)

B. 10 rounds for time
{
15 KBS 44# (sub for 15 wallball)
20s HSHold (Sub for 3 wallwalks)
}
time: 10:37 (both substitutions probably a bit too easy vs original, but felt right for today)

2026-05-14 WoD

WARM
200m run
2min row
std warmup

MAIN

A. 7 min amrap. 3min amrap then 1 min rest
{
40 SU
10 ring rows
50' DB Farmer Carry 2x40#
10 ring rows
}
2 rounds even in 3 minutes, both times

B. 4 rounds for time
{
0.6mile Airdyne
100' walking lunge
20 Box Stepup 20"
}
time: 18:37

2026-05-13 WoD

WARM
200m run
2 min row
std warmup

MAIN

A. (Subbing BackSquat for PowerClean). Backsquat, 10 min emom:
min 1-5: 2 reps at 70%; min 6-10: 1 rep at 80%
{
warm: 8x95, 6x135, 3x185
main: 5x2x215; 5x1x235 (68, 75%)
}

B. For time (modified anyhow)
{
30 ab mat situps
30 BackSquat 135# (did these in 1 set)
30 half-burpees
1 min rest
30 half-burpees
30 BackSquat 135# (did these in 1 set)
30 ab mat situps
}
time: 10:30

2025-05-12 WoD

WARM
200m run
1 min Airdyne
std warmup

MAIN

A. Clean Deadlift practice. 5x3, each set on 2min mark, at ~90% of 1RM Clean (for me that would have been ~175-180. However, since I won't be cleaning anytime soon, I went a bit heavier.
warm: 5x95, 5x135, 5x185, 4x205
main: 3x225,3x245, 3x275, 3x295, 3x305

B. 5 rounds, each on 5 min mark, each with 4min cap
{
25 cal row
0.5mile Airdyne
}
all times between 3:20 and 3:30

2026-05-10 Sunday Bike

 A. Bike 22.38km; 1:19:09; 16.97 km/hr pace

2026-05-09 WoD

WARM
200m run
2min airdyne
std warmup

MAIN

A. 10 min row for cals, split with partner
Did 6x15cal each, plus partner did an extra 10

B. 20min AMRAP (modded due to injury)
{
5 box stepup
5 half-burpees
10 DBFrontSquat 2x25#
*every 2 rounds, 400m row
}
12 rounds, solo, 2x400m row, and 1x100m row before time cap

2026-05-07 WoD

WARM
200m run
1 min airdyne
std warmup

MAIN

A. 5x5 DBBench 2x25
Rx was bench at 70%, but I kept it super light

B. 6 rounds for time
{
65 SU (Sub for 48 DU)
12 BoxStepUps 20" (Sub for box jumps)
6 BackSquat 135# (sub for frontsquat from floor)
1 min rest b/t rounds
}
times: 1:30, 1:20, 1:40, 1:30, 1:27, 1:15. Total time: 13:42