2026-08-29 WoD

WARM

3 min row
std warmup
deadlift drills
several of movements below.

MAIN

A. 17 min EMOM. Solo. 1 min on, 1 min rest through 3 rounds of
{
min 1: Airdyne for calls
min 2: rest
min 3: Wallball 14# for reps
min 4: rest
min 5: Row for cals
min 6: rest
}
airdyne: 17, 14, 13 cals
wallball: 23, 24, 24
row: 13, 16, 17 cals

B. 17 min amrap with partner. You-go-I-go. 2-4-6-8-10, then back to 2-4...
{
Deadlift 185#
burpees
}
2 full rounds (30 reps each, of each, per round), plus did 2-2-4-4. 64 reps each, total

2026-08-28 WoD

WARM
600m run
2x
{
5 ring row
2 spiderman
5 OHPress 45#
5 PushPress 45@
20 SU
10 lunges
}

MAIN

A. 4 rounds, each on the 2min mark
{
6 PushPress
20 SU
}
75, 95, 115, 135(4 reps only)

B. 10 rounds for time
{
1 block run
50 SU (Rx was 48 DU or 60 SU)
6 PushPress 95# (Rx was 8x115#)
}
time: 24:45 

2026-08-27 WoD

WARM
400m run
2x
1 min Row
10 box stepover
10 banded squats
2 spiderman

MAIN

A. 5 rounds, each on the 4 min mark, for time
{
15 cal Row
10 box stepover 20" (Rx was boxjumpover)
5 backsquat*
}
* Rx was 185, Rx+225, I increased each set: 185, 195, 205, 215, 225
times: 2:20, 2:12, 2:12, 2:16, 2:20

B. 2 rounds, not for time
{
10/side KB side-bend 53#
10/side DBStraightArmRaise 10#
8/side DBCrossbodyCurl 25#

2026-08-26 WoD

WARM

2x
{
1 min cardio (run, bike)
7 glute bridge walkouts
7 banded good mornings
5 pike pushup
2 inchworm
10 lunges
2 HSHold
5 scap pushups
}

MAIN

A. 8min emom
{
even: 3 HSPUNegative
odd: 10 v-ups
}

B. 2 Rounds for time
{
50' OHDBLunge 1x35#**
PikePushup on box *
50' OHDBLunge 1x35#
PikePushup on box *
50' OHDBLunge 1x35#
PikePushup on box *
50' OHDBLunge 1x35#
3 min rest
}
* Rx was 21-15-9 of HSPU. I did round one 12-9-6, round two 9-6-3, of pike pushups on box
** Rx was 70# DB, carried any way. I did 35# for round 1, 30# for round 2, but carried it overhead.
Time: round 1: 7:24, round 2: 6:42. Total 17:06

2026-08-24 WoD

WARM
400m run
1 min Row
std warmup
clean drills

MAIN

A. 4 sets, one every 2 min
{
6 FrontSquat (increasing weights)
}
95#, 115#, 135#, 155#

B. For time (I modified this slightly as I had a dr apt to get to)
{
2 block run
12 PowerClean 135# (Rx was 15x155)
2 block run
9 PowerClean 135# (Rx was 12x155)
2 block run
6 PowerClean 135# (Rx was 9x155)
}
time: 9:18

2026-08-23 Sunday Bike

 A. Bike 22km; 1:10ish

2026-08-22 WoD

WARM

400m row
std warmup
several of each of movements below
300m row

MAIN

A. 30min AMRAP. Was a partner wod but I did it solo, cut reps in half)
50 v-up buy-in, then
{
2 block run
20 DBFrontSquat 2x30# (Rx was 2x50#)
20 wallball 14# (Rx was 20#)
20 half-burpee (Rx was full burpee)
20 KBS 53#
200m row
}
3 full rounds + 1 block run at the end.