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)

2026-09-22 Travel Workout

A. 14,13,12....3,2,1 of 
{
Situp
Pushup
AirSquat
}
105 reps

2026-09-21 Travel Workout

 A. Run 1 mile

B. 5 rounds
{
3 pullups
3 dips
}

C. Run 1 mile

2026-09-18 WoD

WARM

400m run
1 min row
90-90's
spidermans
5 benchpress empty bar
10 pushups
10 ring rows
20 walking lunge

MAIN

A. Benchpress. 5x5, each set on 2 min mark, tempo 31x1
95, 100, 105, 110, 115

B. "Strict Cindy". 20 min AMRAP
{
5 strict pullups <-- this is the difference from regular cindy.
10 pushups
15 AirSquat
}
14+11