2026-04-11 WoD

 //would normally be B-Day MU's today, but shoulder preventing me from doing that. Maybe in 6mo? Anyhow, did the parter wod solo, then did the full time cap and tried to get 4 rounds

WARM
200m run
2x
{
1 min row
2 spidermaps, 
10 banded good mornings
5 DBFrontsquat 35#
}
Deadlift warmup: 5x45, 5x95, 5x135, 3x185

MAIN

A. 27 min AMRAP (was 3 rounds for time w 27min cap). Was also partner workout, I did it solo and cut reps in half.
{
25 cal row
20 Deadlift 185#
15 DBFrontSquat 1x40# (Rx was 2x50# thrusters)
2 block run
}
3 full rounds + 25cal row + 20 deadlifts of the fourth round

2026-04-10 WoD

WARM
std warmup

MAIN

A. 12 min emom:
{
min 1: 20 shoulder taps
min 2: 30s hollow hold
min 3: 50' OHDBCarry 35# 
min 4: 30s Superman hold
}

B. 22min amrap
{
2 long block run
25 shoulder taps (Rx was pushups)
20 DBBoxStepup 20' 35#
15 ring rows (Rx was pullups)
}
4 rounds even

2026-04-09 WoD

WARM
400m run
1 block run
1 min row
std warmup
back squat 5x45, 5x95

MAIN

//both A and B I subbed heavier back squats for what were originally CJ's (A), or FrontSquats and PowerCleans (B)

A. 3 BackSquat, every 90s, 8 rounds, moderate weight (I started lightish and then added every 2 sets
warm: 5x135, 2x185
main: 2x185, 2x205, 2x225, 2x245

B. 3 sets, each a 4min AMRAP. 2min b/t
{
100 SU (Rx was 75 DU)
15 BackSquat 135#
100 SU (Rx was 75 DU)
AMRAP BackSquats for remaining time (which is the score)
}
Score: 10, 15, 20

So in all, 12 back squats averaging ~200#; 90 backsquats at 135

2026-04-08 WoD

WARM
400m run
2x
{
1 min row
10 shoulder taps
10 leg swings
30s plank
30s hollow hold
10 lunges
}

MAIN

A. For reps (see end). Most of the workout is a buy-in. 20min AMRAP.
{
1 block run
30s HSHold. unbroken (Rx was 5 wall walks)
2 block run
60s HSHold. unbroken (Rx was 10 wall walks)
3 block run
90s HSHold. unbroken (Rx was 15 wall walks)
4 block run
30s HSHold x as many as possible in remaining time. I did 7x30s (Rx was AMRAP wall walks)
}

B. Accumulate 3 min plank hold in 10 min (I did 6x 30s on, 15s off)

2026-04-07 WoD

//wasn't anything I could do at the gym today (they were doing snatches and other stuff I can't do right now), so went for a (short!) run.

A. Run 3.27km; 17:23; 5:19 pace

2026-04-06 WoD

WARM
200m run
2x
{
10 cossack squats
10 barbell tempo squats
10 barbell good mornings
2 inchworm
1 min airdyne
}

MAIN

A. 5x3 Backsquat, 33x1 tempo, 65% weight (for me = 195)
warm: 5x45, 5x95, 5x135, 3x185
mains 2x3 at 185#, 3x3 @ 195#

B. For time (all movements modified due to injury)
{
50 backsquat 95# (was wallballs)
35 situps (was T2B)
50 box stepups 20" (was boxjumps)
35 situps (was T2B)
50 backsquat 95# (was wallballs)
}
time: 9:58

2026-04-05 Sunday Run

 A. Run 8.74km; 49:34; 5:40 pace

Not quite a 10k but not bad given I'd not run more than a few km in ages