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