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.

2026-04-12 Sunday Run

 A. Run 6.15km; 34:38; 5:38 pace

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

2026-04-04 WoD

WARM
200m run
1 min airdyne
std warmup

MAIN

//partner workout, but did it solo, and replaced 3 of the 5 movements due to shoulder injury :-p

A. 24 min AMRAP
{
4 rounds
{
10 DB Lunge 2x25# (suitcase hold)
15 situp
}
4 rounds
{
5 DBRow 2x25#
10 DBGobletSquat 35#
}
2 block run
}
2 full rounds, then 4 rounds of the first couplet (100 reps) and 2 rounds of the second couplet (30 reps) plus 5 DBRow, So 2rnds+135

2026-04-03 WoD

WARM
200m run
std warmup
2x20 SU

MAIN

A. 5 rounds, reps shown below, for time
{
150, 120, 90, 60, 30 SU
50, 40, 30, 20, 10 DBSquat (some goblet, some front-rack) 1x35#
}
time: 14:39? IIRC? forgot to write it down

B. 2 rounds, not for time
1 min foam roll
1 min amrap situps (25, 30)

2026-04-02 WoD

 //Subbing movements due to injury

WARM
200m run
2x
{1 min row
2 spiderman
10 good mornings
10 banded OHPress
30s bar hang
}

MAIN

A. 8 rounds for time. Each round has 2 min cap. 1 min rest mandatory between rounds
{
300m (1 block) run
15 situps (Rx was DBPushJerk)
1 min rest
}
Time: l8:45

B. 2 rounds, not for time
{
1 min bar hang
1 min/side pigeon stretch
}

2026-04-01 WoD

//subbing movements due to injury

WARM
Std warmup
3 min airdyne

MAIN

A. 2 rounds, each for time, 10 min cap. 1 min between
{
15 cal Airdyne
5 BackSquat 185# (Rx was powercleans)
12 cal Airdyne
4 BackSquat 185# 
9 cal Airdyne
3 BackSquat 185# 
}
Forgot to write time down, but was well within limit