2026-07-30 WoD

 //First day back after a week of travelling

WARM
400m run
std warmup
clean drills

MAIN

A. 5 rounds, not for time. Start at light weight, build each round.
{
HighHangPowerClean
HangPowerClean
PowerClean
}
75, 95, 115, 135, 155(skipped high-hang)

B. 12 min AMRAP (modded from original)
{
3 PowerClean + FrontSquat 1335#
10 BurpeeBarJump
}
5 rounds even

2026-07-29 Travel Workout

A. 5 rounds, not for time
{
20 situps
5 pushups
4 strict pullups
3 strict chinups
}

2026-07-28 TravelWorkout

A. Run 4.44km, 27:28, 6:11 pace

2026-07-27 TravelWorkout

 A. 5 rounds
{
500m run
Pullups*
}
*10,8,6,8,10 

2026-07-24 WoD

WARM

2x
{
1min row
10 AirSquat
10 PVC passthrough
10 PVC OHSquat
}
1x
{
5 FrontSquat 45#
3 Pullups
}

MAIN

A. 8 min EMOM
{
even: 3 strict pullups
odd: 5 FrontSquat
}
95#, 115#, 135#, 155#

B. 20 min AMRAP
{
3 block run (round 4 I just did 90sec airdyne)
6 strict pullups (rx was 12)
20 BackSquat 135# (Rx was FrontSquat)
}
3 full rounds + 14 reps

2026-07-23 WoD

WARM
400m run
2 min row
2x
{
10 banded glute bridges
10 banded kickbacks
banded monster walks
}
2x
{
5 good mornings
5 deadlift 45#
5 pushups
}

MAIN

A. 5 sets, each on 2 min mark
{
3 deadlift at 70-80%, 1sec pause at bottom
}
warm: 10x95, 6x135, 4x185, 3x225, 2x255 
main: 5x3x255

B. 5 rounds for time
{
5 deadlift 185# (Rx was 255)
10 KBS 44# (Rx was burpee over bar)
}
time: 4:45

2026-07-22 WoD

WARM
400m run
2x
{
1 min row
10 goblet squat 35#
10 box stepup
10 KBS
10/side OHPress 25#
5 hanging knee raise
}

MAIN

A. 24min AMRAP, but with 2 breaks: 3min work, 1 min rest, 6 min work, 2 min rest, 12 min work.
{
20 cal row
30 GobletSquat 35# (sub for wallball)
20 HangingKneeRaise (sub for T2B)
30 BoxStepUp 20" (sub for boxjump)
20 KBS 35# (Sub for KBSDHP)
20 burpees (Rx was 30)
20 PushPress 95# (Rx was 135#)
}
15 reps short of 2 full rounds, so 305 reps

2026-07-21 WoD

WARM
400m run
2 min row
2x
{
5 OHPress 45#
5 front rack lunge 45#
banded walks
hollow hold
}

MAIN

A. 5 rounds, each on the 2:30 mark
{
5 OHPress 65#
}
(pretty light, but I'm still rehabbing shoulder

B. 3 rounds for time
{
25 TuckUps
16 FrontRackLunge 75# (Rx was 115#)
30s HSHold
}
time: 8:32

ACCESSORY

C. 3 rounds, not for time
{
10 DB Row 2x30#
3 strict pullups (Rx was 5)
8 RingRow
}

2026-07-20 WoD

WARM
400m run
std warmup
clean drills
2x5 pushup
2 min row

MAIN

A. Benchpress 10-8-6-4-2, building.
10x75, 8x85, 6x95, 4x105, 2x115

B. (Superset w A)
5x10s StaticRingHold (with band)

C. "Elizabeth" (21-15-9, but I scaled to 15-12-9)
{
PowerClean 135#
RingDip (I did them banded)
}
time: 8:55

Rest to 10:00 then

D. 10min - 1 rep every 0:30 mark (so 20 reps)
1 PowerClean 135#

2026-07-19 Sunday Bike

 //Shorter one today

A. Bike 10.5km; 33:00

2026-07-18 WoD

WARM
400m run
1 block run
10 shoulder swimmers
4 spiderman
2 inchworm
10 scap pulls
2x1min one leg glute bridge /side

MAIN

A. 10-8-6-4-2-4-6-8-10
{
4 block run buy-in
FrontRackLunge 75# (Rx was 95)
banded pullups (scaled)
*1 block run between each set
}
27:03

2026-07-17 WoD

 WARM
400m run
std warmup
clean drills

MAIN

A. 3 position clean. building. 5 rounds, each on 2 min mark
{
HighHangPowerClean
HangPowerClean
PowerClean
}
75, 95, 115, 135, 155

B. 5 rounds, each 3 min mark. Score is your slowest round.
{
3 PowerClean 115#
9 KBS 53# (Rx was burpees over bar)
15 situp (Rx was T2B)
}
1:09, 1:04, 1:04, 0:59, 0:53

2026-07-16 WoD

WARM
200m run
std warmup

MAIN

A. 5 rounds, each on 3 min mark
{
30 SU
SA DBSplitJerk
}
5x25#, 4x30#, 3x35#, 3x40#, 3x45# (per arm)

B. For time
{
4 block run
18 DBPushPress 1x35# (rx was 50#)
150 SU (Rx was DU)
3 block run
12 DBPushPress 1x35# (rx was 50#)
100 SU (Rx was DU)
2 block run
8 DBPushPress 1x35# (rx was 50#)
50 SU (Rx was DU)
1 block run
}
Time: 14:13

I added:

C. PT exercises
few sets supermaps with 2.5# plates

2026-07-15 WoD

WARM

400m run
2 min Airdyne
std warmup
squatclean drills

MAIN

A. 10 min EMOM
{
min 1: 1 SquatClean + 1 FrontSquat (75, 95, 115, 125, 135)
min 2: 30s Airdyne
}

B. 10-8-6-4-2
{
BackSquat 185# (Rx was FrontSquat 185)
1 min Airdyne after each round
}
time: 8:52

2026-07-14 WoD

WARM

200m run
1 min airdyne
std warmup

MAIN

A. 20min AMRAP
{
21 box step-over 20" (scaled from box jumps)
15 banded pullups (scaled from pullups)
1 30s HSHold (scaled from 9 HSPU)
}
5 rounds even

B. 3 rounds, not for time
{
10 /side external shoulder rotation with band
10 /side internal shoulder rotation with band
15s static ring hold
}

2026-07-13 WoD

WARM
400m run
1 min Airdyne
std warmup
20 cossack squats

MAIN

A. Tabata HollowHold

B. 3x10 BackSquat to Box
warm: 5x95, 5x135,
main: 10x185, 10-x225, 10x245

C. 4 rounds, 3x3min with 1 min rest, then 4th round is 4 minutes
{
1 block run
20 DBSnatch 25# (Rx was 50, but I scaled due to shoulder recovery)
remaining time: ME abmat situps
}
situps: 33, 35, 33, 53

2026-07-12 Sunday bike ride

 A. Bike 21.05km; 1:023:48; 20.11 km/hr

2026-07-11 WoD

WARM
500m row
std warmup
2x5 banded pullup
2x1 strict pullup (yay!)
deadlift: 5x45, 10x95, 5x135, 5x165, 3x185

MAIN

A. 4 rounds of 6min AMRAP, each with 1 min rest b/t. Was a partner wod but I did it solo
{
2 block run buy-in (once)
then amrap remainder:
{
10 banded pullup
10 Deadlift 185#
10 KBS 35#
}
}
R1: 2 rounds (60 reps)
R2: 1+18
R3: 1+13
R4: 1+12

2026-07-10 WoD

WARM
400m run
1 min airdyne
std warmup
10 KBS 26#
10 GobletSquat 26#
10 KBS 35#
10 GobletSquat 35#

MAIN

A. For time:
{
500m row
100 GobletSquat 26# (Rx was wallballs)
}
time: 6:16

Then rest till 12 min mark

B. Work to a one rep max BackSquat
5x95, 5x135, 45185, 3x225, 2x255, 1x285, 1x305(failed. bailed)

2026-07-09 WoD

 //Yay! cleared to do pushups/bench/cleans, and that's what got posted today.

WARM
400m run
1 min row
std warmup
2x5 pushups
2x5 powerclean 45#
2x5 benchpress 45#

MAIN

A. Benchpress 5x5, each round on the 2 min mark, increasing weight
5x55, 5x65, 5x75, 5x85, 4x95

B. For time. 10,9,8...3,2,1 of
{
HangPowerClean 95# (Rx was 155#)
3 pushups every round (Rx was 10 reps)
}
8:38

2026-07-08 WoD

WARM
200m run
std warmup
clean drills

MAIN

A. 7 sets, each on the 2 min mark, increasing weight as needed.
{
1 PowerClean
1 HangPowerClean
2 FrontSquat
}
First time doing any cleans or barbell on front rack, since surgery
2x65, 6x75, 2x95, 1x115

//subbed BackSquat instead of FrontSquats, HangingKneeRaise instead of T2B, and BoxStepUps instead of burpees.

7 min cap on B, then 2 min rest, then 6 min cap on C:

B. 21-15-9
{
BackSquat 135#
HangingKneeRaise
}
time: 3:35

2 min rest

C. 21-15-9
{
BoxStepUp 24"
HangingKneeRaise
}
time: 4:22

2026-07-07 WoD

 //Got cleared to lift (light) things overhead. so did a bit of that today.

WARM
400m run
std warmup
lightweight versions of movements below

MAIN

A. 20 min AMRAP
{
70 SU (Rx was 50 DU)
50 SingleArm DBPushPress 25# (Rx was 50#, but going easy on shoulder)
70 SU (Rx was 50 DU)
50 Situp
70 SU (Rx was 50 DU)
40 cal Airdyne
}
2 full rounds + 50 SU (so 470 SU altogether)

B. 3 rounds, not for time
{
5 banded pullups
10 banded lat pulldowns
30s plank
}

Progress check:

Milestone	1st surgery	2nd surgery
	Feb 16, 2024	May 22, 2026
1st day at gym	Feb 24  (1week)	May 27 (5 days)
3k run	Mar 3 (~2rks)	Jun 7 (~2wks)
8k run	Mar 17 (~4wks)	Jun 21 (~4wks)
Banded pullups	Mar 29 (~6wks)	July 7 (5.5 wks)	<--you are here)
Light pwr clns	Apr 2 (~6wks)
Light thrusters	Apr 6 (~6wks)		*This was first wod, 6 weeks after surgery. 2nd time around was 2 weeks, but diff movements
Med clns/bench	Apr 7 (~7wks)		1st time around, too heavy too soon
Strict pullup	Apr 17 (~8wks)
Murph	May 27 (~13wks)
Ring dips	august (6mo)
RingMU(1)	Sept 3(7mo)
RinMU (30)	Mar-25 (13mo)

2026-07-06 WoD

WARM
200m run
std warmup

MAIN

A. For time
{
1 mile Airdyne
24 RingRows (scaled. Rx was 15 barMU - with 1 block run every break in set(!))
1 mile Airdyne
18 RingRows
1 mile Airdyne
12 RingRows
}
forgot to write time down, but was ~10min IIRC

B. 3 rounds, not for time
{
10 DBCalfRaise 2x35#
5/leg DBBulgarianSplitSquat 1x35#
}

2026-07-05 Sunday Run

 A. Run 4.84km; 27:27; 5:40 pace

2026-07-04 WoD

 //partner wod did it solo, doing all the reps, but subbing light thrusters for a heavier back squat.

WARM
2 min Airdyne
std warmup
2 block run

MAIN

A. For time. 
{
125 BackSquat 135#
Every 25 reps, do a 2 block run
}
cash-out: 2mile Airdyne

time: (going from memory): 18min for the main part, 6 min for the bike; 24min total

2026-07-03 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, each is 3 min, followed by 2 min rest
{
1 block run
10 BackSquat 95# (sub for hangsnatch 75#)
ME Situps in remaining time (~90s)
}
situps: 45, 43, 42, 41, 44 (215 total)

B. 3 rounds, not for time
{
banded shoulder pt
8 DBOHPress 10#
}

2026-07-02 WoD

WARM
400m run
1 min Airdyne
std warmup

MAIN

A. 5 rounds, each on 2 min mark
30s HSHold

B. 10 rounds for time
{
10 KBS 26# (Rx was 53#)
50' KBLunge 26# (Rx was 53#)
}
time: 9:27

2026-07-01 WoD

WARM
400m run
2min Airdyne
std warmup

MAIN

A. 1 mile run.
6:31 (not bad considering knees have been bugging me and I've not been pushing heart rate to heavily since surgery)

Rest to 15min mark

B. 15 min AMRAP
{
5 Ring Row (sub for pullups)
10 pushup on box (sub for pushup)
15 situps
}
11 rounds + 25 reps

2026-06-30 WoD

WARM
200m run
1 min airdyne
std warmup

MAIN

A. Work to a heavy 3-rep BackSquat (sub for PowerCleans)
5x95, 5x135, 3x185, 3x205, 3x225, 3x245, 3x265

B. (Superset w A)
5x20 SU

C. 3 rounds, each a 3min AMRAP on the 5 min mark
{
50 SU (subbed for 90 DU)
AMRAP BackSquat in remaining time to 3 min mark
2 min rest
}
1: 5, 4, 3, 3 = 15
2: 6, 4, 3, 3 = 16
3: 6, 5, 4, 4 = 19

2026-06-29 WoD

WARM
2min airdyne
std warmup

MAIN

A. Work to a heavy 3 rep BackSquat
5x95, 5x135, 5x165, 4x185
3x205, 3x225, 2x245

C. For time (modded from original due to shoulder)
{
25 BoxStepUp 20"
50 BackSquat 135#
25 BoxStepUp 20"
50 BackSquat 115#
25 BoxStepUp 20"
50 BackSquat 95#
}
time: 14:00

2026-06-28 WoD

 //Sunday workout. Pretty sore from yesterday, so didn't go too hard.

WARM
2min Airdyne
std warmup
deadlift drills

MAIN

A. Work to a heavy-ish Deadlift
10x95, 8x135, 6x185, 4x225, 3x255, 3x275, 2x295, 1x315

B. (Superset w A)
7x1 HSHold (~10s each - aiming for balance off wall)

2026-06-27 WoD

WARM
2min Airdyne
std warmup

MAIN

A. Tabata hollow-hold
8x20s-on-10s-off

B. 2min AMRAP
{
10 FrontSquat 95#
20s HSHold
ME DBFrontSquat 35#
1 min rest
}
perform every 3rd minute until accumulating 200 DBFrontSquat (rx was wallball):
Min 1: 40
Min 2: 36
Min 3: 38
Min 4: 38 
Min 5: 36
Min 6: 12
time: 16:00 even

2026-06-26 WoD

WARM
200m run
2 min Airdyne
std warmup

MAIN

//prescribed was 2 x Jackie (!!!), but I had to mod it.

A. For time.
{
1 mile Airdyne
50 back squat 95#
60 ring rows
50 back squat 95#
1 mile Airdyne
}
time: 17:27

B. PT

C. 2 rounds, not for time
25 KB Sidebends 35#

2026-06-25 WoD

WARM
200m run
2x
{
1 min Airdyne
10 cossack squats
10 box stepups
5 backsquat 45#
2 spidermans
}

MAIN

A. 10-8-6-4-2 BackSquat, increasing weight
warm: 5x95, 5x135, 3x165 
main: 10x165, 8x185, 6x206, 4x225, 2x245

B. 2 Rounds for time
{
50 Situp
50 BoxStepUp 20"
50 DBRow 1x35# (25/side)
}
time: 12:21

2026-06-24 WoD

WARM
400m run
2 min Airdyne
std warmup
Deadlift warmup

MAIN

A. 5 rounds
{
2 block run
10 deadlift 185# (Rx was 225)
1 min rest
}
time: 15:03

B. PT Exercises

2026-06-23 WoD

 //couldn't do any of the programmed movements today, so just did my own thing.

WARM
200m run
1 min Airdyne
std warmup

MAIN

A. 5 rounds PT exercises

B. 6 mile Airdyne 
21:00

2026-06-22 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 10min EMOM
{
3 BackSquat (start at ~40% and build each set)
}
135, 145, 155, 165, 175
185, 195, 205, 215, 225

B. 10 rounds for time
{
16 AirSquat
10 situp
3 BackSquat 175#
}
Time: 12:00

C. PT exercises

2026-06-21 Sunday Run

A. Run 8.02km; 46:47; 5:50 pace (not bad considering that's the longest I've gone in a while)

B. PT Exercises

2026-06-20 WoD

//partner wod, but I had to sub so many things I just did it solo, and did all the reps vs splitting them.

WARM

5 min Airdyne
std warmup
several of each movement below

MAIN

A. For time
{
70 DBFrontSquat 1x35# (rx was wallball)
1 block run
60 DBCossackSquat 1x25# (rx was Cleans)
1 block run
50 situp (rx was T2B)
1 block run
40 BoxStepUp 20# (Rx was box jump)
1 block run
30 DB Lunge 2x35# (Rx was FrontRackLunge)
1 block run
}
time: 19:20

2026-06-19 WoD

WARM

2 min Airdyne
std warmup

MAIN

A. 5x3 pause deadlift
warm: 5x95, 4x135, 3x185
main: 185, 185, 205, 205, 225

B. 5 rounds for time
{
10 Deadlift 155# (I went light due to shoulder recovery)
20 situp (rx was pushups
}
12-ish min, forgot to write it down

C. PT Exercises

2026-06-17 WoD

WARM
2x
{
1min airdyne
10 air squats
10 v-ups
}

MAIN

A. 5 sets, each on the 2min mark (group was doing HSPU, so I just subbed PT)
1 min PT exercises in rotation

B. For time
{
50 Situps
7 rounds
{
7 cal Airdyne
7 DBFrontSquat 1x50#
}
50 Situps
}
time: 14:05

2026-06-16 WoD

WARM
200m run
2 rounds
{
5 tempo back squat 45#
5 tempo KBFrontSquat 1x26#
5 glute bridge
10 banded good mornings
}

MAIN

A. 5 rounds, each on 2 min mark
{
3 Tempo BackSquat 31x1 @ ~65%
}
warm: 3x95, 3x135, 3x155
main: 3x3x185#, 1x3x195#, 1x3x205#

B. For time. 20 min cap
{
50 cal Airdyne
50 Box Stepups 20" (Rx was boxjumps)
50 KBFrontSquat 1x35# (Rx was goblet squat 70#)
}
14:20 (scaled)

C. PT Exercises

2026-06-15 WoD

WARM
200m run
2x
{
1 min Airdyne
5 backsquat 45#
2 spiderman
}

MAIN

A. Every 90sec, for 6 rounds
3 BackSquat (135#, 145#, 155#, 165#, 175#)

B. Every 2.5 minutes, for 8 rounds
{
1 block run
6 BackSquat 135#
}

C. PT Exercises

2026-06-14 Sunday Run

 //short one as the movement was angering shoulder a bit.

A. 2 mile run; ~15min

B. PT Exercises

2026-06-13 WoD

WARM

5 min Airdyne
2 rounds
{
2 block run
2 spiderman
10 air squat
}
2 rounds
{
5 OneArmKBS 35#
5 DBFrontSquat 30#
6 lunges
5 situps
}

MAIN

A. (was a partner wod, but I modded and did it solo). For time:
{
50 Lunges
100 DBFrontSquat 1x35#
100 Situps
150 OneArmKBS 35#
*every  2 min, 10 AirSquats <-- 10 sets
}
20:42 
(even 500 rep workout)

2026-06-12 WoD

 A. 5 mile Airdyne
16:40

B. Shoulder PT exercises

C. 3 rounds
{
50 DBFrontSquat 25# (Rx was wallball)
25 ProneLegRaise (Rx was T2B)
}
9:25

2026-06-11 WoD

 //another minimal quick workout while travelling

A. 100 AirSquats (unbroken)

B. PT exercises

2026-06-09 WoD

 A. 6mile Airdyne
20:45

B. 5 rounds, not for time
{
10 DBGluteBridge 50#
10 ProneLegRaise
}

C. PT exercises

2026-06-08 WoD

 //very quick one as I had to get to an early appointment

A. 100 AirSquats
(not hard, but did them in 1 set)

B. PT Exercises

2026-06-07 Sunday Run

 //First run of any distance since surgery. Felt ok, but kept it short.

A. Run 4.25km; ~5:45 pace

B. PT Exercises

2026-06-06 WoD

 //First time since surgery I joined in w the regular WoD, though I scaled multiple things.

WARM
10 min Airdyne
std warmup (modified)

MAIN

A. 10min max effort Airdyne w partner, trade off as needed, every break do 10 syncro AirSquats.
124 cal. 3 sets each (mine might have been 15cal each), so 5x10 Airsquats between

B. 20min amrap w partner. You-go-I-go
{
10 lunges (Rx was pushups)
5 DBDeadlift 2x35# (Rx was 2x50)
5 DBFrontSquat 1x35# (Rx was 2x50)
5 BoxStepup 24"
* Every 2 rounds (4 total), do 10 AirSquats (Rx was burpees)
}
6 total rounds each, so 3 sets of 10 airsquats as well, then we did 1 more round of lunges, deadlift, frontsquat, together, in the last minute. 

(Later)

C. PT Exercises

--
Surgery recovery progress check:

Milestone	1st surgery	2nd surgery
	Feb 16, 2024	May 22, 2026
1st day at gym	Feb 24  (1week)	May 27 (5 days)
3k run	Mar 3 (~2rks)
8k run	Mar 17 (~4wks)
Banded pullups	Mar 29 (~6wks)
Light pwr clns	Apr 2 (~6wks)
Light thrusters	Apr 6 (~6wks)		*This was first wod, 6 weeks after surgery. 2nd time around was 2 weeks, but diff movements
Med clns/bench	Apr 7 (~7wks)		1st time around, too heavy too soon
Strict pullup	Apr 17 (~8wks)
Murph	May 27 (~13wks)
Ring dips	august
RingMU(1)	Sept 3(7mo)
RinMU (30)	Mar-25 (13mo)

2026-06-05 WoD

 A. 20 min Airdyne
~6mi

B. 4 rounds, not for time
{
1 block farmer carry 35# KB
10 box stepup
1 set shoulder PT (did both sides just for symmetry)
}

2026-06-04 WoD

A. 6 mile Airdyne. 
19:30

B. Shoulder PT exercises

C. 3x8 BackSquat 95# (first time w barbell, so went light)

2026-06-03 WoD

 A. 6mile Airdyne
21:30

B. Shoulder rehab exercises (3x5 for internal/external rotation, plyometrics in all directions, etc)

2026-06-02 WoD

 A. 10 rounds for time
{
50 AirSquat
20s hollowhold
}
time: 22:00

//later in day

B. PT exercises

2026-06-01 WoD

 A. 5 rounds, not for time
{
4 min Airdyne (~1.2miles)
10 DBFrontSquat 1x35#
10 ProneLegRaise
10 DBGluteBridge 35#
}

2026-05-30 WoD

A. Airdyne 30min (9 miles)

B. 3x10 DBFrontSquat 1x40# 

2026-05-29 WoD

 A. 30min Airdyne. 7.69mile.

B. 3x10 DBGluteBridge
10x30, 10x40, 10x50#

2026-05-28 WoD

 A. 6mile airdyne. 19:49

B. 5 rounds, not for time
{
20 AirSquat
10 ProneLegRaise
}

2026-05-27 WoD

 //First day back in the gym after May22 shoulder surgery

A. 6 mile Airdyne. 21:30

B. KBFrontSquat
10x0(bodyweight)
9x35#
8x44#
7x53#

2026-05-21 WoD

 //Surgery tomorrow, so last workout for... a week? We'll see.

WARM
400m run
std warmup

MAIN

A. 6x3 BackSquat at ~70%
warm: 6x45, 6x95, 5x135, 4x185
main: 6x3x225#

B. 14min AMRAP
{
15 situps (Rx was 10 T2B)
1 long block run OR 30 cal row (alternate between rounds)
50 AirSquat
}
4 rounds + 5 situps (so 2 runs, 2 rows)

2026-05-20 WoD

WARM

200m run
std warmup

MAIN

A. 5x2 BackSquat (sub for powercleans), every 2min mark, at 7-8/10 effort
warm: 6x95, 5x135, 4x185, 3x225
main: 5x2x255 (81% of 315 max)

B. For time:
{
27 KBS 44# (Rx was DBSnatch)
3 block run
21 KBS 44#
2 block run
15 KBS 44#
2 min rest
15 KBS 44#
2 block run
21 KBS 44#
3 block run
27 KBS 44# (Rx was DBSnatch)
}
1st round: 6:50, second round 7:07. Total 15:57 

2026-05-19 WoD

WARM
200m run
std warmup
SU practice

MAIN

A. 2 rounds, 3min each, 1min bt
{
12 cal row
50 SU
remaining time, HSHold (I did 2x30s each)
}

B. For time. 40-30-20-10
{
SU
HSHold (in seconds)
}
7:30

2026-05-17 Sunday Bike

 //Pretty sore from Fri/Sat, so this was a bit of a short one.

A. Bike 10.91km; 37:45; 17.34 km/hr pace

2026-05-16 WoD

WARM
200m run
std warmup

MAIN

A. work to a heavy 3-rep deadlift
8x95, 6x135, 5x185, 4x225, 3x255, 3x275, 3x305, 1x325

B. (modded partner workout - solo and subbed some movements).  22min AMRAP
{
10 AirSquat
5 half-burpees
10 DBFrontSquat 2x25#
1 Deadlift 225#
*Every 4th round, do a 1 block run
}
12 rounds (+ 3 runs), plus (10+5+5) 20 reps

2026-05-15 WoD

WARM
200m run
1 min row
std warmup

MAIN

A. (subbing squats for cleans again). 6x2 BackSquat, each set on 2 min mark, 75-85%
warm: 8x95, 6x135, 5x185, 3x205
main: 2x2x225, 2x2x245, 2x2x265 (71, 78, 84%)

B. 10 rounds for time
{
15 KBS 44# (sub for 15 wallball)
20s HSHold (Sub for 3 wallwalks)
}
time: 10:37 (both substitutions probably a bit too easy vs original, but felt right for today)

2026-05-14 WoD

WARM
200m run
2min row
std warmup

MAIN

A. 7 min amrap. 3min amrap then 1 min rest
{
40 SU
10 ring rows
50' DB Farmer Carry 2x40#
10 ring rows
}
2 rounds even in 3 minutes, both times

B. 4 rounds for time
{
0.6mile Airdyne
100' walking lunge
20 Box Stepup 20"
}
time: 18:37

2026-05-13 WoD

WARM
200m run
2 min row
std warmup

MAIN

A. (Subbing BackSquat for PowerClean). Backsquat, 10 min emom:
min 1-5: 2 reps at 70%; min 6-10: 1 rep at 80%
{
warm: 8x95, 6x135, 3x185
main: 5x2x215; 5x1x235 (68, 75%)
}

B. For time (modified anyhow)
{
30 ab mat situps
30 BackSquat 135# (did these in 1 set)
30 half-burpees
1 min rest
30 half-burpees
30 BackSquat 135# (did these in 1 set)
30 ab mat situps
}
time: 10:30

2025-05-12 WoD

WARM
200m run
1 min Airdyne
std warmup

MAIN

A. Clean Deadlift practice. 5x3, each set on 2min mark, at ~90% of 1RM Clean (for me that would have been ~175-180. However, since I won't be cleaning anytime soon, I went a bit heavier.
warm: 5x95, 5x135, 5x185, 4x205
main: 3x225,3x245, 3x275, 3x295, 3x305

B. 5 rounds, each on 5 min mark, each with 4min cap
{
25 cal row
0.5mile Airdyne
}
all times between 3:20 and 3:30

2026-05-10 Sunday Bike

 A. Bike 22.38km; 1:19:09; 16.97 km/hr pace

2026-05-09 WoD

WARM
200m run
2min airdyne
std warmup

MAIN

A. 10 min row for cals, split with partner
Did 6x15cal each, plus partner did an extra 10

B. 20min AMRAP (modded due to injury)
{
5 box stepup
5 half-burpees
10 DBFrontSquat 2x25#
*every 2 rounds, 400m row
}
12 rounds, solo, 2x400m row, and 1x100m row before time cap

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