4-17-22 Passion wod

25min cap

100 DUs

800m back rack walk 165

100 bar facing burpees

Time: 23:52

DUs broke at 42 and 89, done in 1:09

Walk in 13:10 with 4 drops. Only dropped 1x on second half.

Bfb goal was sub 10min, I did 8:52 ub.

10min cap

Team of 3:

10cal bike

12 abmat situps

Rest

R: 7

4-15-22

Seated box jumps

3x5 

24

30

30

Standing DB curl with static hold

5 left arm, hold right arm, switch

Max round

4,4

Max

3,3

Max

2,2

Max

Used 40s

Banded tricep push down w 1sec pause

Blue band

30

20

15

15

Db seated tricep ext w 3sec neg

15

12

10

10

12min amrap

10 squat clean 115#

10 push ups

10cal ski

R: 5+4 cleans

Cleans were fast singles

Push ups ub

Ski at 1200cal/hr

4-13-22

4 rounds

12 cossack squats

12 split squat each leg

1 lap farmers carry dbl db 70#

18min cap

3 rounds

50 wallball 20#

20 deadlift 155#

400m run

Time: 17:51

Rx+

DL 155 as 20, 10-10, 10-5-5

wb 50, 20-15-15, 20-10-7-13

run slow.

this was harder than I expected. Hammy's on DL.

4-12-22

Every 2min for 12min

Snatch complex

1 power snatch

2 hang squat snatch

3 ohs

Build to heaviest wo putting bar down.

155

Missed 165 2x on 1st squat snatch.

18min cap

1 round

50 DUs

30 hand release push ups

10 t2b

Rest 1min

2 rounds

50 DUs

20 push press 115#

15 t2b

Rest 2min

3 rounds

50 DUs

25 hspu

20 t2b

Time: 18:00

4 dus into 2nd set of 3rd round.

1st round 2:02 with hand release push ups as 15, 5, 5, 5. DUs and t2b ub.

2nd round in 6:02 with PP as 10-10 both sets. t2b as 10-5, 8-7. DUs ub.

3rd round broke 2x on DUs, hspu as 8-4-4-3-3-3. t2b as 10-5-5.

This was the best double unders I've done in a long time.