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

2026-05-06 WoD

WARM
200m run
std warmup

MAIN

A. 5x4 deadlift at ~75%, full stop reps; each set on 2 min mark
warm: 10x45, 8x95, 6x135, 4x185, 4x225
main: 3x4x245, 2x3x265 (67%, 72%, but about all I could handle as hamstring still recovering)

B. For time
{
50cal Airdyne (sub for 70 cal row)
70 rKBS 44# (sub for 70 aKBS at 53#)
140 AirSquat (sub for 70 burpees)
}
12:00

2026-05-04 WoD

WARM

std warmup

MAIN

A. 5x5 BackSquat, start at 65%, increase each set. Each set on 2min mark
warm: 8x5, 6x135, 5x185
main: 5x205, 5x215, 5x225, 5x235, 5x245

B. For time. 5 rounds
{
40s Airdyne (sub for 1block run)
10 RingRows (sub for pullups)
40s Airdyne (sub for 1block run)
20 KBS 44# (sub for pushups)
40s Airdyne (sub for 1block run)
30 AirSquats
}
19:10

2026-05-03 Sunday Bike

 A. bike 21.7km; 1:03:00; 20.67 pace

2026-05-02 WoD

WARM
2x
{
1 min row
spidermans
inchworms
10 lunges
5 deadlift 95#, 135#
10 goblet squat 44#
}

MAIN

A. 25min AMRAP. Partner workout
{
2 block run together (2nd round onward I did 12cal airdyne)
Each partner
{
15 GobletSquat 44#
9 RingRow
}
Each partner
{
9 Deadlift 185#
15 Situp
}
}
5 rounds even

2026-05-01 WoD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
8/side seated filly press 20#DB, 35#KB
8/side bulgarian splitsquat 35#
}

B. For time
{
50-40-30-20-10 Cal Row
150-120-90-60-30 SU
60-50-40-30-20 second HSHold
}
8:15

2026-04-30 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 5 rounds, each on 2 min mark
{
30s amrap chin-up-grip ring rows (subbed for chinups)
}
13-15/round

B. For time
{
75 KBS 44# (Subbed for wallball)
25 BackSquat 135# (Supped for power cleans)
75 KBS 44# (Subbed for wallball)
}
time: 8:14