12-20-24

Clean complex 

Every 2min for 12 min

2 powerclean + 2 front squat + 2 jerks ub

115

125

135

145

155

165

Felt great. Should've gone heavier.

10min cap

3 rounds

21 cal row

15 t2b

9 sandbag squat 150#

Time: 8:14

All rows under 1 min

T2b 15, 8-7, 8-4-3

Squats 9, 5-4, 5-4

12-18-24

2 sets

10 bb glute bridges 95#

10 weighted superman's 2.5# each hand

10 playe front raises 25#

20min cap

3 rounds 

50 wallball 20#

50 burpee box jump overs

Time: 20:00

I changed it. My goal was to do 150 wb ub. Then the bbjo. I got 100 ub in 3:35, then did the last 50 as 10-15-10-4-4-7 finishing at 6:43. 

Got 83 bbjo at time cap.

12-14-24 Christmas Competition 🎄

Partner competition.

Partner: Gary

WOD 1

Part 1

9min cap

3-6-9-12-15...

Deadlift 135#

S2O 135#

Synchro burpees over bar

Rest 1min

Part 2

2min max powerclean 185#

Part 1: 1 burpee into 21 set

Part  2: 28

WOD 2

Chaos setup, meaning, we don't know the reps. We go until judge says stop.

13min cap

Cal ski

Box jump overs 24"

Wall walks

DUs

T2B

Time: 8:37

It ended up being 41 cals, 58 bjo, 13 ww, 200 dus, 64 t2b.

WOD 3

30min cap

6x600m tethered run

With stations in between:

30 synchro plate ground to overhead 45#

30 synchro single DB lunge returns 50#

30 wallball setups 20#

30 wallball pass overs 20#

10 trip plate push 45#

Time: 27:23

We were only team to finish.

We won 1st place.

12-13-24

Partner wod

Break up however you want

25min cap

50-40-30-20-10 

Cal bike

Cal row

Time: 14:47

Partner: JB

Split evenly

12-11-24

For time:

50 dbl db front squats 35#

50 box jump 24"

Rest 3min

50 dbl db s2o 35#

50 buprees over db

Rest 3min

25 dbl db FS 35#

25 bj 24"

Rest 3min

25 dbl db s2o 35#

25 burpees over db

Total time: 23:22

4:32

5:20

2:13

2:17

Burpees sucked

Happy Birthday Dad!

12-6-24

Squat snatch

5x3

45

95

115

135

135

4 rounds for time

12 ghd

6 bar Muscle ups

6 squat snatch 135

12 Alternating V-ups

Rest 1:1

R1: 2:13

R2: 2:39, failed the 2nd snatch

R3: 2:37

R4: 2:29

Total time with rest: 17:17

All mu ub. Snatch all singles, felt good.

12-3-24

Partner wod

30min cap

Row 7000m

Everything you switch the person getting on must do 70 dus first, beginning at 0:00.

30min cap

6775 at cap

partner: Jordan

i rowed 1:50 pace

dus consistent