12-31-25

Key largo wod with Josh.

For time

50 sit ups

40 db hang snatch 50#

30 push ups

20 box jumps 24"

10 dbl db thrusters 50#

20 bj

30 push ups

40 db snatch

50 sit ups

Time: 14:09

All ub except push ups and 2nd set db snatch were 20-10-10. Shouldve been at least 20-20.

12-30-25

Key Largo wod with Josh

5 rounds

10 sandbag over shoulder 100# 

10 burpees

20 sandbag walking lunges 40#

Time: 13:01

12-26-25

30min cap

6 rounds

200m run

20 wallball 20#

12 alt db snatch 50#

10 hspu

8 reverse burpees (candlesticks)

Time: 25:19

I subbed hand release push ups for hspu cuz my neck is tweaked. All ub except push ups.

12-24-25

Partner wod

30min cap

P1: max cal bike

P2:

12 clean and jerk 95#

60 dus

3 rope climbs

Score is max cals

Cals: 290

I did 40, 40, 43, 40 cals. 

Finished 12+15 of 5th set. I started as P2.

Partner: JB

12-21-25

Leg day

Banded box step ups, black band

3x10 per leg

3 rounds

15, 12, 10 BB hip thrusts 135#

Into

Single DB Bulgarian Split Squats 35#

15 db then 15 bodyweight per leg

Anderson Back Squat

5x5 with 3 sec neg 

95

115

135

155

185

205

12-19-25

15min z2 bike

57 rpm avg

145 cals

25min cap

21-18-15-12-9-6-3

Powersnatch 115#

Bar facing burpees

Time: 19:10

All singles, slow burpees

This went better than I thought from a heartrate standpoint.

12-17-25

10min z2 bike

54 rpm avg

90 cals

25min cap

2 rounds

50 cal bike

50 wallball 20#

40 kbs 53#

20 ohs 135#

4 rope climbs

Time: 25:00

bike in 3:13

wallball ub

kbs 20-10-10

ohs 10-5-5. missed 2 snatch attempts which really cost me. clean and jerk from there.

ropes quick

50 cal in 5:13

wb as 25-15-10

kbs 20-10-5-5

had 10 sec to attempt ohs, didnt. probably left 1 rep out there.