9-3-22

Partner WOD

Teams of 2

4 rounds

400m partner run

16 c2b

80 DUs

10 synchro burpees

16 powerclean 115#

Rest 1 min

Time: 22:44

Partner: Josh

All my DUs were ub

Kettlebell workout A

Did all this fasted for 20 hours.

9-2-22

Kettlebell workout A

35#

6 round superset

12 Single arm db bent row 60#

6 strict ring dips

18min cap

6 rounds

200m run

10 cal ski

10 hang powerclean 75#

Time: 12:27

9-1-22

Day 1 of Kettlebell Transformation

Workout A

10min emom

10 Russian kbs 35#

Focus on as powerful a swing as possible, each rep

Rest 1min

10min emom

1 TGU 35#

Go slow and strive for perfect technique 

8-31-22

Deadlift

Build in reps of 3 tng

Finished with 205 

Being intelligent w back rehab

Sumo deadlift 

2x20

95

15min amrap

3 rope climbs

12 Russian kbs 53#

15 push ups

R: 7+2

push ups 15, 15 ,15 ,10-5, 8-7, 8-7, 5-3-3-2-2

8-30-22

3x10 db db butterfly flies

10#

3x10 half kneel SA db Arnold press

35#

For time

800m run buy in

4 rounds

12 strict pull ups

35 DUs

12 hspu

800m run buy out

Time: 22:01

Strict pull ups 6-6, 6-6, 4-4-2-2, 2-2-2-2-2-1-1

DUs we're terrible on first set, them smooth.

Hspu we're 12, 6-6, 6-3-3, 6-3-3

1st 800 - 3:24

2nd 800 - 4:01

8-28-22

Back squat

Build in sets of 10

Empty bar

75

95

115

135

165

185 for 3 reps

Mobility for low back and hips