7-16-21

Front squat

4 sets of 24x1 + 2 fr sq

115

135

165

195

12min cap

12 deadlift 135

9 bar facing burpees

6 front squat 135

Time: 9:10

All ub except transitions.

Did first round in 1:11.

Rest for 5min

Straight into

2 rounds w 5min rest

400m run

18 cal row

14 cal bike

R1: 4:10

R1: 4:06

7-13-21

Run 400mx5

Rest 90sec

1:39

1:36

1:35

1:35

1:33

20min amrap

50 wallball 20#

40 burpees

30 Alt single arm DB snatch 50#

20 cal bike

10 pass thru

Total: 255

Wb ub then 20 then 10s

Snatch as 10s in 1st round then 15 ub to end

7-11-21

Partner WOD

30min total amrap

15min amrap

Partner 1: max meters bike erg

Partner 2: 

Down/back sled push 45#

10 GHD

10 DB snatch 60#

Straight into 

15min amrap

P1: max cal rogue bike

P2:

4 Dball over shoulder 100#

200m run

10 dbl DB push press 60#

Part 1: 7,136m and 3.5 rounds

Part 2: 134 cals and 3 rounds

Partner: JB