11-26-22

Kettlebell WOD A

70#

11-25-22

Kettlebell WOD A

70#

11-24-22 Thanksgiving

Team of four with Nataly, Reece, and Alex

We each did the following:

5cal row

5 sets of 10 box jump overs (N and R did 20", A did black block)

5x10 wallball (N did 8#, R did 6#, A hugged a 4# and did squats)

5x10 g2o with wallball

5x10 burpees over a hurdle

3x7 push ups

3x7 ring rows

This was great. They all worked hard and used good form.

11-23-22

Kettlebell WOD A

70#

20 rounds

5 hand release push ups

3 burpees to target

1 bar muscle up

Time: 14:10

Goal was sub 10. Held pace thru 10 rounds then chest blew up. Gary was 13:57.

3 rounds

20 banded dead bugs

10 landmine 180s

3x5 each arm

Half kneeling landmine single arm press

15

30

45

3 rounds

20 gorilla row with kb each arm 35#

20 db pull overs 40#

11-22-22

Kettlebell WOD A

70#

Handstand walk practice

240 total feet (8 trips)

This was my best handstand walk day ever. By far. The TGU work is paying off big time. I kicked up every time amd did at least 24 ft without falling. Of the 8 trips, 6 of them were at least 5 mats. My shoulders and core felt super strong and stable.

20min amrap

15 DB burpees 50s

12 cal ski

15 DB hang powerclean 50s

12 cal bike

Total: 245

4 rounds plus bike, burpees, and 2 cal ski.

All unbroken. JB started me on the bike.

11-20-22

5 rounds

5min on, 90sec off

15 cal bike

1 down back sled push, 2 plates

15 burpees box jump overs 24"

Max ring muscle ups

MU: 10 (5-5), 6 (5-1), 5, 5, 5

Kettlebell WOD A

70#