12-31-21

Partner

100 cal bike

300m empty sled push

100 cap bike

Time: 14:11

Partner: JB

1st bike in 4:37. I did 15, 30.

Sled done at 9:17 (4:40) as down high back low 25m each

2nd bike at 14:11 (4:54). I did 15, 20, 25.

Rest 10min

12min cap

75 Dball over Shoulder 100#

Every 15 reps do 3 wall walks

Total: 60 Dball plus 2 wall walks

12-29-21

Warm up

3 rounds

Bear crawl forward/back

8 foot touches from all 4s

3 burpees

15 sec front plank

Shoulders were on fire 🔥

Floor Press

12-10-8-6-max 

2 sec negative for every rep on sets 1-4

135, 165, 185, 205, 135

Did 27 reps of 135 burnout.

18min cap

10 rounds

200m run

2 squat clean 185#

Time: 16:48

Hoped for unbroken reps but did all singles. No misses.

12-28-21

Deadlift

4x5 at 80%

325

5 rounds

15 cal row

12 t2b

Rest 30 sec

1:03

1:04

1:04

1:25

1:57

t2b ub thru 3 rounds then 6-6, 6-6. second set of 6 in each of last two rounds were dead swings.