6-3-22

A. 3 rounds

500m row

15 thrusters 95#

15 c2b

Time: 12:57

Rows 1:49, 1:53, 1:56

Thrusters 8-7

C2b 10-5, 8-7, 6-3-3-3

B. BB JM press

2x15 w 3 sec neg 75#

C. Bicep Hell

Seated alt db curls to failure 35#

Seated double arm db curls

Seated double arm db partial curl

Did 20, 6, 6 each round

D. 5-4-3-2-1-1-2-3-4-5

Ring muscle up

Hspu

Deadlift 225#

Time: 14:05

All ub except last set 5 my were 3-2

5-31-22

Standing bb shoulder press

3 sec up, 3 sec negative

12

10

8

8

Burn out

Bb, 65, 75, 75, 25 rep burnout

15min cap

27-21-15-9-6-3

Kbs 53#

Box jump 24"

Abmat sit ups

Time: 7:43

Boot camp had all boxes so I did DUs instead of bj and then did an 81 box jump buy out 2 min after I finished the WOD in 3:50.

All ub.

5-30-22 Murph

Murph

For time: 

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Time: 52:19

Did straight thru. 35 sec PR.

First mile in 7:04.

Pull ups as 10s thru 80 then 8-7-5 in 7:05 (14:09).

Push ups in 50 sets of 4 with short breaks in 16:10 (30:19).

Squats as 30-20-30-20 then all 20s in 13:23 (43:42).

Last mile in 8:37 (52:19).

5-29-22

4x4 power snatch build to heavy

135

145

155

165

Tng for 135 and 145.

For time:

10 reps each DB snatch 25, 30, 35, 40, 45, 50, 55, 60, 65, 70

5 box jump overs between each DB

Time: 7:36

All ub. 70# was tough, especially last 4 reps.