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

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

2026-04-29 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, each for time, each on 4min mark
{
2 block run
10 DBLunge (2x25#) (subbed for burpees)
20 situps (subbed for 11 Hanging Knee Raise)
}
Times: 2:25-2:40 each. didn't write them down

B. 3 rounds, not for time
{
20s DBGluteBridge with band, 25#
10 elevated heel gobletsquat 25#
}

2025-04-28 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. 5x3 Deadlift at ~70%, each set on 2min mark
warm: 8x95, 6x135, 3x185, 3x225, 2x255
main: 2x3x255, 3x3x275 (70% of 365, 392, respectively)

B. 14 min AMRAP
{
1 block run
15 KBS 35# (subbed for PushPress)
15 box jump 20"
}
5 rounds + 10 KBS

2026-04-27 WoD

 //WoD at VCF was backsquats, which I did a lot of yesterday. Opted for a short run instead.

A. Run 3.35km; 17:56; 5:23 pace

2026-04-26 WoD

 //back squat felt pretty strong on Friday - figured I'd come in and try to PR, which I did!

WARM
2 min Row
std warmup

A. Work to a heavy BackSquat
10x45, 9x95, 8x135, 6x185, 4x225
2x255, 1x275, 1x295, 1x315 (PR!)

B. Superset w first half of (A)
4x1 HSHold

2026-04-26 WoD

//decided on a bike ride since shoulder still out and I've been squatting all week 

A. Bike 30.74km; 1:55:38 (pause in there for a coffee break); 15.95 km/hr pace

2026-04-24 WoD

WARM
400m run
spidermans
good mornings w 45#bb
inchworms
walking lunges
cossack squats

MAIN

A. 5 rounds, each on 2 min mark
{
3 back squat (subbing for CJ's, because of shoulder injury)
}
was supposed to be ~7/10 effort, but I did:
3x185, 3x205, 3x225, 3x245, 3x265
(from 62% to 88% of ORM)

B. For time, 20 min cap (again, subbing movements)
{
3 block run buy-in
21 BackSquat 135
63 KBS 35#
15 BackSquat 135
42 KBS 35#
9 BackSquat 135
27 KBS 35#
}
Time: 11:00

2026-04-23 WoD

WARM
400m run
2x
{
1 min airdyne
spidermans
box stepups
inchworms
}

MAIN

A. 5 rounds, each on 2 min mark
{
30s amrap ring rows (subbing for pullups)
}
15/round x 5 rounds = 75

B. 20 min AMRAP
{
1 block run
20 DB BoxStepUp 1x25#, 20"
20 situp (Rx was 10 T2B)
15 cal Airdyne
}
4 rounds + 31

2026-04-22 WoD

WARM
400m run
1 min row
90-90s
2x30 SU
10 back squat 45#
10 good mornings 45#
spidermans
inchworms

MAIN

(both A and B swapped BackSquat for FrontSquats & OH Squats)

A. 6 sets, each on the 2 min mark
{
4 BackSquat @ 65-70%
}
2x185, 2x205, 2x225

B. 12 min AMRAP
{
50 SU
15 BackSquat 135#
1 chinup
8 chinup grip ringrows
}
6 sets even

2026-04-21 WoD

WARM
std warmup
2x1min row

MAIN

A. 5 sets, each on the 2 min mark.
{
3 deadlifts, somewhere around 70% (which for me would be 255 - I went lighter due to injury)
}
185, 185, 305, 225, 225

B. "Diane" - 21-15-9 (I scaled both movements)
27cal Row buy-in (not normally part of Diane)
{
Deadlift 185# (Rx was 225#)
HSHold (Rx was HSPU) - 90s, 60s, 30s
}
time: 10:30

2026-04-20 WoD

WARM
200m run
std warmup

MAIN

A. 4 rounds, each on 3min mark
{
10 KB goblet lunge
10 KB gorilla row
10 KB goblet lunge
}
weights: 26, 26, 35, 35 

B. 4 rounds, each a 3 min AMRAP, with 2 min rest b/t
{
1 long block run buy-in
10 ring rows (Rx was pullups)
20 banded flys (Rx was pushups)
30 AirSquats
}
80, 85, 90, 113 reps

C. 2 rounds, not for time
{
15 strict situps
15 ab pulses
}

2026-04-19 WoD

A. Bike 10.95km; 34:01; 19.3km pace

2026-04-17 WoD

WARM
200m run
std warmup

MAIN

A. DB Benchpress (subbed for regular bench, and went lighter than prescribed due to shoulder)
5x5 DBBenchpress 2x35#

B. For time. 9-7-5 of
{
BackSquat 185# (Subbed for FrontSquat Rx+ 155)
DBRow 2x35# (Subbed for pullups)
}
time: 2:30

Rest till 8min mark, then:
For time. 5-7-9 of
{
BackSquat 185# (Subbed for FrontSquat Rx+ 155)
DBRow 2x35# (Subbed for pullups)
}
time: 2:35

2026-04-15 WoD

WARM
2x
{
1 min row
5/arm DB OHPress 20#
3 kip swings
2 spidermans
5 backsquat 45#
}

MAIN

A. 5x20-30s bar hang
(rest of group was doing chinups

B. For time
{
2 block run
21 BackSquat 95# (was S2O)
42 situps (was 21 T2B)

500m Row
15 BackSquat 115# 
30 situps 

12 cal airdyne
9 BackSquat 135# 
18 situps 
}
time: 12:25

2026-04-14 WoD

WARM

200m run
1min row
1min airdyne
std warmup

MAIN

//(A) was originally clean complex, but I subbed BackSquats. (B) was done as prescribed.

A. 6 sets, each on the 2min mark
{
3 BackSquat
}
2x185, 2x205, 2x225 (62, 68, 75% of my ORM of 300)

B. 4 rounds, each a 3min AMRAP with 1min rest b/t, resume where you left off
{
20 box step-over 20"
10 Deadlift 155#
}
8 rounds total. First couple were just over two rounds, last couple a bit less.