7-22-22

Push press

12,12,8,6,6 drop 10

95, 115, 135, 155, 155 drop 115

Seated db kb press

Max at 1.5 pood drop to max at 1 pood

3 sets

5,6

5,5

5,3

3 rounds

Bb curl top half x15

DB curl bottom half x15

Seated db curl x15

65, 30, 25

Partner WOD

You go I go

6 total rounds

Every 3min

50 DUs

12 rower facing burpees

Max cal row

Total: 165 cals

Kate was my partner

I did 35, 27, 30 cals

Broke DUs 2x on 2nd set

Had 1:35 to row each time.

7-20-22

Snatch

5x3 build

3 sec pause below knee

3 sec pause high pocket

75

85

95

105

115

7min amrap

50 DUs

5 ring muscle ups

25 abmat sit ups

Rest 2min

7min amrap

50 DUs

5 bar muscle ups

1 trip hs walk (15m)

Total: 5+11

1st amrap: 3+11

2nd amrap: 2

ropes were great, only broke once all day

rmu 5, 5, 3-1-1.

bmu 3-2, 3-1-1. failed the last bmu 2x before finally hitting it. 

hs walks were bad.

Had Gary if I didn't miss. 1st round he got me by 11 DUs

2nd round he finished the 50 DUs in 3rd set

7-19-22

3 round warm up

8 kb rdl 53#

8 kbs 53#

100m run

8 lateral lunge returns

Every 90 sec for 10 rounds

2 single leg t2b

2 t2b

4 c2b

All ub

18min cap

18-15-12-9-6-3

Single arm db thruster 50#

Single arm db deadlift 50#

Box jump over 24"

Time: 10:00

all ub movts. transition from box to thruster was slower than I wanted. I'll take it for the first day back after 10 days off.

🎄 came early when JB said it was single arm db!