2026-10-31 WoD

 //saturday partner wod. Did it solo, and had to modify some movements due to injury

WARM
200m run
2 min Airdyne
std warmup
deadlift 8x95, 5x135, 3x185, 2x185

MAIN

A. 10min AMRAP
{
GobletSquat 30#
*Every break, 1 block run
}
5x30, 4x1block run

B. 20min AMRAP
{
0.5mile Airdyne, then
2,4,6,8,10 of
{
Deadlift 185#
BoxStepOver 20"
}
}
2 fun rounds, then 3rd round got thru the 8's, plus 5 deadlifts, so 2+45reps+bike

2026-10-30 WoD

 //modified again due to injury

WARM
400m run
1 min Airdyne
std warmup

MAIN

A. 20min AMRAP
{
10 KBS 44#
30 SU
10 BoxStepUp 20"
30 SU
}
10 rounds + 50 reps

B. 100 situps for time:
4:25

2026-10-29 WoD

 //Only did first portion of WoD today - had to leave early for a dentist apt.

WARM
400m run
1 min Airdyne
std warmup

MAIN

A. 6 rounds, each for time, each starting on 4 min mark
{
10cal Airdyne (subbed for 15 cal row)
10 BackSquat 135# (subbed for 12 thruster 75#)
}
times: 1:38, 1:33, 1:29, 1:24, 1:19, 1:20

2026-10-28 WoD

WARM
400m run
std warmup

MAIN

A. "Championship Helen". 5 Rounds for time
{
2 block run
21 KBS 44# (Rx was 53#)
12 ring rows (Rx was 12 pullups)
}
14:54

B. 3x6 bent over row with 45# plate

2026-10-27 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds for time
{
50 situp (Rx was 30 v-up)
100ft DBLunge 1x20#
30 DBBoxStepOver 1x20#
}
time: 15:05

B. 5 min AMRAP
{
10s HSHold (subbed for 1 wallwalk)
2 ringrow (subbed for 1 pullup)
}
add 1 each round (20s, 30s, 40s... and 2,4,6...)
Got through the 5's

2026-10-26 WoD

 //Shoulder's messed up, so couldn't do the prescribed workout (cleans, burpees, etc), so did my own thing

WARM
std warmup
1 min Airdyne

MAIN

A. BackSquat
5x45, 5x95, 5x135, 5x185

B. 10 rounds (for time, but basically ended up being an EMOM, with each round being 2min)
{
10 BackSquat 135#
1 min Airdyne
}

2026-10-25 WoD

A. Airdyne 2 miles

B. BackSquat
10x95, 9x115, 8x135, 7x155, 6x175
5x195, 4x215, 3x235, 2x255, 1x275

C. (Superset w B). Shoulder rehab movements w band

D. Airdyne 2 miles

2026-10-24 WoD

WARM
5 min Airdyne
std warmup
deadlift 10x95, 5x135, 3x165

MAIN

A. 8 rounds for time, 30min cap
{
20s HSHold
10 RingRow
10 Deadlift 165#
10 DBBoxStepUp 1x35#
1 min Airdyne
}
Hit 7 rounds even at time cap
(was 2x this and a partner workout, but I split it in half, tried to finish the whole thing alone.)

2026-10-23 WoD

WARM
400m run
std warmup

MAIN

//subbed backsquats for cleans in both the strength and conditioning portions

A. Backsquat. 4 reps, 6 sets, each on 1:30mark (this was monday's workout)
warm: 6x95, 5x135, 3x185
main: 4x185, 4x205, 4x215, 3x225, 3x235, 3x245

B. 18min AMRAP
{
3block run buy-in (1st round only)
8 BackSquat 135#
10 KBS 35# (Rx was 53#)
10 BoxStepUp 20" (Rx was boxjump 24"
}
9 rounds + 18 reps

2026-10-22 WoD

WARM
400m run
1 min airdyne
std warmup
2x20 SU

MAIN

A. 5 rounds for time
{
20 KBGobletLunge 35# (Rx was 53#)
30 situps
60 SU (Rx was 40 DU)
}
time: 10:50 (IIRC)

B. 5x8 Deadlift, building (Rx was benchpress; I subbed DL that I missed earlier in week)
warm: 10x95, 9x135
main: 8x185, 7x205, 6x225, 5x245, 4x265 (was supposed to be 8 each set but I added too much)

2026-10-21 Travel Workout

 A. Run 4k - moderate speed

2026-10-18 WoD

WARM
light stretching

MAIN

A. 10 min Airdyne
~3miles

B. 3x10 shoulder rehab movements with band
bent arm turn out
bent arm turn in
bent arm extended turn down
bent arm extended turn up
straight arm down rotation
straight arm up rotation

C. 10 min Airdyne
~3miles

2026-10-16 WoD

WARM

400m run
std warmup

MAIN

A. 5x5 BackSquat, each round on the 2:30 mark. start at 7-8 rpe and build.
warm: 5x45, 5x95, 5x135, 3x185
main: 5x185, 4x205, 3x225, 3x245, 2x265

B. For time:
{
3 block run
21-15-9 of
{
BackSquat 135# (Rx was 95# FrontSquat)
situps (Rx was pushups)
}
3 block run
}
time:5:48

2026-10-15 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 5 rounds for time, building
{
3 Deadlift
2 PowerClean
1 HangPowerClean
}
warm: 45, 75
main: 95, 115, 125, 135, 145(aggravated my shoulder on the last rep here. Scaled part B as a result)

B. 11min AMRAP
{
11 HangPowerClean 75# (Rx was 95#)
6 RingRow (Rx was pullups)
3 burpee over bar
}
5 rounds + 15 reps

2026-10-14 WoD

WARM
400m run
2x
{
2 spiderman
10 box stepup
10 monster walks
2 empty sled push
}

MAIN

A. 4 rounds, each for time, 2 min between rounds
{
1 block run
20m sled push/pull - small sled + 95# (Rx was big sled plus 225#(!!!))
20 DB BoxStepUps 20" 35# (Rx was 50#)
1 min rest
1 block run
20m sled push/pull
25 unbroken goblet squat 35#
}
Times:
6:41, 7:03, 7:15, 7:30

2026-10-13 WoD

WARM
400m run
1 min Airdyne
2x
{
2 spidermans
10 benchpress 45#
10 lunges
10 banded good mornings
10 banded presses
}

MAIN

A. 5x10 benchpress, moderate weight
75, 85, 95, 105, 6x115

B. (Superset w A)
5x7 Close Grip Pushup

C. 5 rounds for time
{
2 block run
20 box step over 20" (Rx was boxjump over 24"
30s HSHold (Rx was 5 wallwalk)
}
19:35 (scaled)

2026-10-12 WoD

WARM
400m run
2x
{
1min row
10 banded good mornings
2 spiderman
20s hollow hold
10 deadlift 45#
10 lunges
}

MAIN

A. 4x10 Deadlift, each set on 3min mark. Moderate weight & increasing
warm: 10x95, 10x135
main: 10x185, 10x205, 8x225, 7x245

B. For time
{
30 T2B
30 DBLunge 35# ((Rx was 50#)
30 cal Row

20 T2B
20 DBLunge 35# ((Rx was 50#)
20 cal Row

10 T2B
10 DBLunge 35# ((Rx was 50#)
10 cal Row
}
time: 12:18

2026-10-11 Sunday Bike

 A. Bike 11km. Not my fastest.

2026-10-10 WoD

WARM
500m row
std warmup

MAIN

A. Partner workout. 20min AMRAP. You-go-I-go
{
5 strict pullups (Rx was 10 kipping)
15 KBS 53#
10 Burpee bar jump
* every 2 rounds (x2 people), 30cal on row/bike/skierg
}
4 rounds each total, plus 15cal each row, 15 cal each bike, 5 pullups each.

B. 15 min emom (3x through)
{
min 1: 45s hollowhold
min 2: 45s plank
min 3: 45s flutterkicks
min 4: 45s plank
min 5: rest
}

2026-10-09 WoD

WARM
400m run
std warmup

MAIN

A. "Kelly" (modified quite a bit though) 5 rounds for time
{
2 block run
30 BackSquat 95# (Rx was wallball 20#)
30 BoxStepUp 20" (Rx was box jumps)
}
Time: 27:42

B. 3 rounds, not for time
{
1 min bar hang (1 min; 40+20, 30+15+15)
2x8 Hammer Curls 25#, 30#, 35#)
}

2026-10-06 WoD

WARM
2x
{
1 min cardio (run, skierg)
10 jump squats
10 lunges
10 scap pullups
10 kip swings
10 ring rows
}

MAIN

A. 4 rounds, each on 3 min mark
{
4-5 beat swings
8/side bulgarian split squats 1x30#
}

B. "Jason". For time
{
100 AirSquats
1 MU + 10 pullups (Rx was 15 pullups or 5 MU)

75 AirSquats
2 MU + 10 pullups (Rx was 25)

50 AirSquats
3 MU + 10 pullups (Rx was 35)

25 AirSquats
2 MU (tweaked shoulder a bit on 2nd one - didn't do 4) + 10 pullups (Rx was 45 pullups)
}
time: 13:32 (scaled)

2026-10-04 WoD

 //Decided to attempt an MU today, 4mo after surgery. Went well.

WARM

200m run
500m row
various shoulder warmup (shrugs, kip swings, DB raises, etc)
clean drills

MAIN

A. work to a moderate CJ (PC+PJ)
3x95, 3x115, 3x135, 2x155(clean only), 1x165 (clean only)

B. (superset w A) 5x1 HSHold

C. (superset w A) 3 sets DB Raise and DB reverse fly 2x10#

D. (superset w A) Pulling work

3 strict pullup
3 kipping pullup
3 C2B pullup
1 MU
1 MU
1 MU
1 MU

// surgery recovery progress:

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)	July 11 (~7wks)
Murph	May 27 (~13wks)
Ring dips	august	June (~6wks)
RingMU(1)	Sept 3(7mo)	Oct 4 (4.5mo)
RinMU (30)	Mar-25 (13mo)

2026-10-03 WoD

WARM
500m row
2x
{
1 block run
90-90s
2 spiderman
10 lunges
5 PowerClean 45# 
5 PushPress 45#
5 FrontSquat 45#
}
(75# on the second round)

MAIN

//was a partner workout, but I cut it in half, did it solo, then did 1.5 rounds (the half round just listed out below

A. For time
{
2 block run
30 PowerClean 95#
2 block run
30 PushPress/PushJerk 95#
2 block run
30 FrontSquat 95#
500m row

1 block run
15 PowerClean 95#
1 block run
15 PushPress/PushJerk 95#
1 block run
15 FrontSquat 95#
250m row
}
time:28:15

2026-10-02 WoD

WARM

400m row
2x
{
1 min row
2 spiderman
10 walking lunge
10 banded backsquat 45#
}

MAIN

A. 5x5 BackSquat, building to heavy
warm: 5x95
main: 5x135, 5x165, 5x185, 5x205, 5x225, 2x245 (extra credit) 

B. 3 rounds, each 5 min, 2 min rest b/t
{
2 block run
8 BackSquat 135#
ME Pushups (Rx+ RingDip)
}
Score is pushups.
I did 5 ringdip each round then switched to pushups:
R1: 5+45
R2: 5+40
R3: 5+38

2026-10-01 WoD

WARM

400m run
2x
{
1 min row
90-90's
spidermans
10 box stepup 20"
10 ring rowsf
20s hollow hold
}

MAIN

A. 12 min amrap (3 rounds)
{
min 1: 30s ME Pullups (9 strict each round)
min 2: 8/side DBRow 35#
min 3: 15s side plank x both sides
min 4: rest
}

B. For time, 18 min cap
{
30 DBBoxStepUp 20" 1x35# (Rx was 50#)
50 V-ups
30 DBBoxStepUp 20" 1x35# (Rx was 50#)
50 T2B
30 DBBoxStepUp 20" 1x35# (Rx was 50#)
50 abmat Situps
}
time: 15:09