11-5-21

Seated DB Arnold Press

5x8

40 then 50s

21-15-9

Deadlift 225

Burpee Pull Up

Time: 7:12

Unbroken.

Finished round 1 in 2:45, stood at bar til 3:00. Finished 15 set at 5:20 and stood at bar til 5:45.

11-3-21

20 min cap

50 cal row

50 t2b 

50 thrusters 95#

50 burpees

50 wallball 20#

Time: 19:53

row in 2:09

t2b at 5:10 as 10-10-10-10-5-5

thrusters as 10 every minute

burpees were awful, took 5:30

wallball as 10-10-6-4-20

goal was off thrusters at 11min, I was off at 11:25. burpees took 2 min longer than I planned.

11-2-21

3 rounds

1 trip seal walk

20 sec hollow body rock

20 sec on side bends

25min cap

21-15-9

Power snatch 95#

Hspu

15-12-9

Power snatch 115#

Muscle ups

12-9-6

Power snatch 135#

200m run

Time: 25:00

95 snatch as 6-5-5-5, 5-5-5, 5-4

hspu as 11-6-4, 8-7, 5-4

115 snatch as 5s, 4s, 3 then singles

muscle ups as 5-5-3-2, 4-3-3-2, 1-1

29 of 36 muscle ups

10-31-21 z1 day

For time z1 pace:

60min cap

4 mile rogue bike

3 mile ski (4800m)

2 mile row (3200m)

1 mile run

Time: 53:00

Bike in 10:03 at 297 watts

Ski in 19:34 at 2:05 pace

Row in 13:02 at 2:01 pace

Run in 8:51

The 30 sec transition time was walking from bike to ski to row from UA side to NL and back.

10-30-21 Halloween WOD

Partner

30min cap

All with single arm db 50#

12 deadlift

9 hang clean

6 s2o

You go I go alternate arms, 20 total rounds of each Partner doing both arms.

Time: 24:44

Partner: Kate

We won