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.

2026-08-21 WoD

//Back in the gym after ~10 days of travel

WARM

2x
{
1 min Row
10 ring rows
2 spidermans
10 lunges
banded leg swings
5 deadlift 45#
2 strict pullups
}

MAIN

A. For time. 15-12-9
{
C2B Pullups
Deadlift 185# (Rx was 265)
}
time: 9:18

B. Work to a heavy Deadlift
4x205, 3x225, 2x245
1x265, 1x285, 1x305, 1x325

2026-08-18 Travel Workout

 A. Run 4km; not timed

2026-08-17 Travel Workout

 A. Run 4.0km; moderate pace