12-26-23

 10 min Alt EMOM

15 cal row

21 ub wallball 20#

This was good. I was off the rower in 35 to 44 sec each time. Of wall at 44 sec.

OHS

5x2

135

155

175

195

205

no misses

12-23-23

 Latta Run with Kate - Latta Springs loop

26:31

It is about 3.5 miles 

12-22-23 60 hours into a 72 hour fast

 Started the WOD 60 hours into a 72 hour fast.

20 min cap

15 cal row

6 squat snatch 115#

15 cal row

6 squat snatch 135#

15 cal row

4 squat snatch 135#

15 cal row

4 squat snatch 155#

15 cal row

2 squat snatch 155#

15 cal row

2 squat snatch 165#

Time: 19:31

All rows at 1,300 plus cals/hr.

All snatches singles. Missed 3 reps. The very first at 115, the first at 155, and the 2nd at 165.

Heartrate went up much faster today, probably due to my fasting.

12-20-23

 7x1

1 clean deadlift + 1 hang squat clean + 1 squat clean

95, 115, 135, 165, 185, 195, 205

no misses

5x1

1 behind the neck split jerk + 1 split jerk

115, 135, 165, 185, 205

20 min alt emom

Min 1: 10 c2b

Min 2: 10 hspu

Min 3: 5 powerclean 185#

Min 4: rest

all gymnastics ub, cleans singles

7min emom

120m row

All within 20-22 sec

12-17-23

5 Rounds for Time

20 dbl db walking lunges 50#

10 t2b

6 clean and jerk 135#

1 lab plate push 45#

15 cal ski

Time: 25:56

All lunges and t2b ub. C&J were all singles. Slowed way down on 4 and 5 rounds. I won the wod by 10 seconds but let Kate make up a minute by standing around too much on the last C&J. Barbell cycling weakness almost cost me.

12-15-23

Warm up

3 rounds

5 dbl db s2o, 50#

10 DUs

16 min EMOM

Every 2 minutes complete

10 Dbl DB S2O, 50#

60 DUs

Finished every round in 1:03-1:10. Only one set of DUs ub. Broke on the 59th rep 4x. In each of those sets I had broken at least once before that. Was happy with this overall. I thought it would be much harder. All s2o ub.

20min cap

4 rounds

100 ft Sandbag carry 150#

100 ft Dbl KB farmer's carry, 70#s

100 ft handstand walk

Time: 17:19

Carries were ub. This was probably the worst handstand walk day I've ever had. Couldnt string anything together.

4 rounds not for time, building weight

5 back squat

5 strict pull ups

BB, 95, 115, 135

15min z2 bike

On the 5min do 1 trip bodyweight walking lunge

cals 135

cadence avg: 58

12-13-23

Warm up

3 rounds

10 cal bike

4 box step overs

2 box jump over, 24"

3 rounds

15 cal bike

21 box jump overs, 24"

rest 90sec

Rounds were 1:14, 1:12, 1:16. Bikes were all 90-93 cadence. BJO ub.

5 sets building to 80% max

1 high hang squat clean

1 hang squat clean

1 squat clean

95, 115, 135, 165, 185

no misses

7min EMOM

Row 120m as fast as possible

Times were 20, 20, 21, 22, 22, 22, 22 sec. All between 1:23 and 1:28 pace.

Accumulate 3 minutes of dead hang from pull up bar while nose breathing with focus to expand rib cage.

Did it in 3 sets. 

12-12-23

16 min alternating EMOM

Min 1-8

1st min: 10 burpee box jump overs AFAP, 24"

2nd min: rest

Did these in 38, 35, 31, and 29 sec

Min 9-16

1st min: 10 Bar-facing burpees AFAP

2nd min: rest

Did these all in 21 sec

5 rounds

12 cal bike

8 box jump, 24"

100m run

1 lap plate push, 45#

rest 2min

Rounds were 1:47, 1:58, 2:12, 2:15, 2:05

12-10-23

For time:

10-9-8-7-6-5-4-3-2-1

Wallball 30#

Pull ups

Ring dips

Dbl DB walking lunge, 50#s

(lunges were done 20-18-16-14-12-10-8-6-4-2)

*3 wall walks after each round

Time: 31:15

This was much harder than anticipated. Heart rate got up quick. Wall walks were my undoing. Did all unbroken sets except wall walks.

12-8-23

25min cap

21-18-15-15-18-21

Bike cal

Burpee Box Jump 24"

Time: 19:02

I should've and could've been sub-19. I had 10 BBJ left at 18min and did then all figuring I'd be under without looking up again. Easily could've increased my pace for those last couple to be under.

Biked 70 cadence for first 4 bikes then 67-70 for the finals. Never broke on burpees, steady.

rested 1min

15min z2 bike

55 cadence

139 cals

3 rounds

10 box dips

25 banded tricep push downs, gray band

10 incline bench dbl curls, 30#

25 plate bicep curls, 25#

super set it all before stopping. Rest 2 min between rounds

this burned!

12-6-23

For time:

50 push press 75#

100 DUs

50 cal ski

100 air squats

10 rope climbs

100 DUs

Time: 15:25

PP as 25-15-10. 

100 DUs UB

ski in 3:03

air squats as 50-25-25

10 rope climbs steady

100 DUs broke 4x random - 16, 63, 83, 91

15min z2 bike

avg cadence 55

139 cals

12-5-23

 12min alt emom

10 hspu

1 lap dbl kb ovr walks

Did 2.5 rounds of hspu then changed to handstand holds cuz of my low back.

Did 2 sa kb walks then switched to front plank for 30 sec cuz low back.

15min amrap

10 cal bike

12 t2b

15 push ups

R: 6+29

15 min z2 bike

avg cadence 52

cals 122

12-1-23

For time

400m run buy in

21-18-15-12-9-6-3

Thrusters 95#

7-6-5-4-3-2-1

Bar facing burpees

rest 3 min

same structure but with

DL 115#

BFB

Time: 15:49 for thruster part.

Did all thrusters in 2 sets 11-10, 10-8, 10-5, 6-6, 6-3, 6, 3. I was happy with how they went, just need less transition time.

I started to feel my low back with 9 thrusters left so I finished and rested the 3 minutes. After doing 5 DL I decided not to push it and be miserable all weekend. It was the right choice. Instead, I did:

15min z2 bike

58 cadence

155 cals

11-29-23

20 rep max back squat

5x95

5x135

5x165

20x195

Partner WOD

For time:

100 cal bike (split however)

50 Synchro WB 20#

50 Synchro KBS 53#

25 Synchro KB snatch 53#

50 synchro kbs 

50 synchro wallball

100 cal bike

Time: 24:17

Partner: Gary

I def held Gary back. First bike in 3:40 doing 10 cals each. WB 30, 20. KBS 25-15-10. KB snatch 5 each arm rotating. KBS 15-15-10-10. WB 15-15-10-10. Bike in 4:30 doing 15 cals each.

15min z2 bike

54 cadence avg

122 cals

11-28-23

 2 rounds

10 BB strict press (bb, 65)

5 half TGU per side, 53#

1 lab overhead dbl KB carry

30sec handstand hold

20min cap

For time:

50 DUs

10 ring muscle ups

500m row

50 DUs

8 rmu

500m row

50 DUs

6 rmu

500m row

50 DUs

4 rmu

500m row

Time: 19:09

RMU as 6-4, 4-4, 3-3, 4

DUs 1 break, ub, ub, 1 break

rows as 1:50, 1:51, 1:51, 1:48

This felt good.  Transitions could be shorter.

11-26-23

 Push Press

Build to heavy

then 3x5

Heavy was 165. This felt great.

3x5 at 95, 115, 135

3 rounds

6 chin ups

10 DB tricep kickbacks per arm, 35#

6 single leg glute bridge

10 TGU

70#

Partner WOD (JB)

4 rounds

60 dbl db box step ups, 50# on 24"

30 synchro SA db hang snatch

rest 1:1

Round times were 5:30, 6, 7, 7. We only rested 4 min between each.

This was tough after Thanksgiving break.

11-21-23

 Clean Pull

5x5 TNG

135

135

155

185

205

Felt explosive, esp 185

30 min cap

40 dbl DB front rack lunge returns, 50s

150m ski

60 dbl DB deadlift 

250m ski

48 double legged V-ups

500m ski

36 burpee box jump overs, 24"

700m ski

24 Devil's press, 50s

1000m ski

Time: 30:00 was at 490m of the 1000m. JB said he stopped us 1 min early by accident. If that's true then I would've been around 740m at the cap.

I did everything as Rx'd except DP changed to SA to avoid a neck tweak heading into Thanksgiving vacation.

Lunges were 20, 10, 10.

DL were 3x20

V-ups were not good. 12, 8, 4, 6, 6, 6.

BBJO did 20, then 16. This was the toughest part mentally.

SA DP in 6s.

11-17-23

 20cal ski warm up

Partner WOD with Gary

8 rounds each

Partner 1
10 ub pull ups

4 shuttle runs, 25ft down/back

Partner 2

Front plank KB pull throughs on elbows, 35#

Partner 2 works while Partner 1 completes one round then switch

Time: 13:33 to complete the 16 rounds

Floor Press

10x135

10x165

3x10

185

15min z2 bike

rpm 60

cals 177

11-15-23

 20 rep max back squat

185

4 rounds

15 banded KBS, 70# w/red band

5 strict pull ups

Partner WOD

For time:

4 rounds

25/20 cal bike (one partner does the whole bike each round)

10 synchronized single arm db ohs 50#

20 synchronized alternating SA DB clean and jerk 50#

10 synchronized single arm db ohs 50#

straight into 

3 mins max sandbag to shoulder 150/100#

Time: 14:36 for the 4 rounds

24 sandbag cleans in 3 min

15min z2 ski

3,592m

226 cals

about a 2:05 pace

11-14-23

 4 rounds

4x10

KB RDL 70#

4x10

BB front rack walking lunge, 135#

4x12

Banded PVC lat pull downs, grey band

21min amrap

Every 3 min beginning at zero bike 15cals

10 powerclean 115#

15 t2b

20 pistols

100m run

start back where you left off after biking.

Each round is 46 reps

Total: 3+39 (177 reps)

cleans ub

t2b all 8-7

bike all less than 1 min riding around 65 rpm

15min z2 bike

cals: 146

rpm avg 55

11-12-23

 5 min row

30 sec on

30 sec mild

On avg 1:41

Mild avg 1:55

Total distance: 1,417m

11-10-23

 2 rounds

5 cal ski

5 single leg hip circles forward/backward each side

15 air squats

Every 3 min for 4 rounds

5 single leg dbl db bulgarian split squats per leg, 50#s

8 single leg stability ball hamstring curls per leg

12 rower plank pikes

14min cap

5 rounds for time

15 plate overhead walking lunges 45#

150m run

10 deadlift 205#

Time: 11:11 ub

Core

3 rounds

15 GHD back extensions

30 sec plank hollow hold 15#

20 handstand shoulder taps

15 min z2 bike

53 rpm avg

128 cals

11-8-23

 4x20

Dbl DB box step ups 20", 50#s

Partner WOD

30min cap

300 cal bike

one partner rides while other performs the following, switch after 1 round, hold consistent rpm on bike

5 Deadlift 225#

50 ft handstand walk

5 DL 225#

Time: 22:08

Our goal was to hold 65+rpm. I held 65+ through 2 rounds then was 64 for a round then 62 from there.

Partner: JB

DL ub. Hs walks were pretty good. Had multiple 5-7 yard walks.

15min z2 bike

52 rpm

117 cals

11-7-23

 3 rounds

10 strict pull ups

10 floor press 165

4 rounds

15 cal bike as fast as you can

rest 90 sec

after 4th bike go straight into

3 rounds

1 trip burpee broad jump

12 t2b

20 air squats

10 deadlift 135#

straight into

4 rounds

15 cal bike as fast as you can

Time: 30:29

1st bike was 100 cadence each time and got off in 22, 20, 20, 23 sec, ended at 6:23.

3 rounds took me 15 min. BBJ after the bike was brutal. All t2b and dl ub.

2nd bike was 88 cadence each time and got off between 27-30 sec.

15 min z2 bike

cadence 55

cals 98

11-5-23

A. Back Squat 

3x5

185

205

225

B. 3 rounds

20 Split stance kbs 53# (10 each split)

20 Renegade Rows, no push up 50#s

16 KB front rack reverse lunge returns 53#

C. Seated DB shoulder press (on floor, legs out front)

3x5 dbl db

35

45

50

Partner wod

Partner: JB

30min Amrap

300ft sandbag carry 150#

50/40 cal row

30 synchro burpees

R: 3 + 11 burpees

We won by a couple burpees over the girls.

15min z2 bike

rpm 54 avg

137 cals

11-3-23

 Clean and Jerk

2,2,1,2,2,1,1,1 build to heavy

165

185

205

165

185

205

205

225

no misses. Was happy to hit 225 pretty easily.

10 rounds YGIG partner

5 TnG powercleans 165#

10 bar facing burpees, fast

Time: 7:01

JB and I were partners vs. Kate and Gary. We were 38 sec behind them - the last set of burpees.

4 rounds

30 DUs

50ft handstand walk

Time: 9:18

Hs walk was MUCH better today. All DUs ub.

15min z2 bike

rpm 58

cals 163

11-1-23

 Back Squat

4x10

95

125

145

175

Deadlift

4x10

175

205

225

245

2 rounds

18 cal bike

120 ft sandbag walk 150#

3 Sandbag cleans 150#

90 ft handstand walk

3 Sandbag cleans

120 ft sandbag walk

18 cal bike

rest 5 min

Rd 1: 8:58

Rd 2: 11:32

Total with rest: 25:32

Hs walks were awful. Best ub distance was 7 yards. First 90 ft took 3 minutes, second took longer. First round I used the 150# Dball, 2nd round I used the 150# sandbag. Sandbag is harder to walk with due to girth.

15min z2 bike started 1 min after finishing the wod

122 cals

10-31-23

 4 rounds not for time

10 floor press 165#

10 plate front raises 35#

10 ring curls

10 SA DB overhead tricep extensions 35#

For time

35/30 cal rogue bike buy in at 70-75 rpm

50 ft handstand walk

400m run

30 hang powerclean 135#

20 burpees to high target 10"

Time: 8:40

hs walk inefficient

run felt great

hpc as 10s

burpees steady

15min z2 bike

115 cals

10-29-23

 Back squat

Build to heavy

5x3

185

205

225

245 (failed after 1 rep)

225

225

4 rounds

A. 8 BB glute bridges (135, 135, 155, 155)

B. 10 Floor Press (135, 155, 155, 155)

      6 ring dips

C. 8/8 landmine lateral squats

Teams of 2

10 rounds total

YGIG

Shuttle run - 5 back, 10 back, 15 back

Rogue bike 12/10 cals

8 burpees

8 box jump 24"

Time: 17:01

Teammate: JB. We won.

10-28-23

 Back Day

3x10 strict pull ups

2 sets ub

3rd set was 5, 2, 3

3x10 each arm

SA bent row 70# kb

3x10

KB deficit on box RDL

held with 2 hands

70

88

106

Deadlift

7x5

focused on technique, shoulders and hips raising together

135

185

185

225

225

275

275

3x10

BB good morning

Front plank KB pull through

10x 20 on elbows

10x35 on elbows

10x35 on hands

10x53 on elbows

10x53 on hands

10-27-23

 40 min cap

1-2-3-4-5-6-7-8-9-10

OHS 135#

Lateral burpees over bar

Hang powerclean 135#

T2B

200m run

Time: 32:38

All ub but too much transition time. Dry heaved after I finished.

15min

zone 2 rogue bike

143 cals

average 57 rpm and about 210 watts

10-25-23

 5 rounds, every 90 secs

A. 2 strict pullups

     4 strict ring dips

     6 floor press 135#

B. 50 double unders

This was fun. I did 4 pullups and 6,8 ring dips on sets 4 and 5. DUs were ub throughout except for 1 break at 17 on the 2nd set.

16min cap

100m run

6 squat cleans 60%

100m run

5 sq cl 65%

100m run

4 sq cl 70%

100m run

3 sq cl 75%

100m run

2 sq cl 80%

100m run

1 sq cl 85%

Time: 8:57

Took too much time on the 2 and 1 set between finishing run and picking up the bar. No misses.

Weights were based of 235 max: 145, 155, 165, 175, 185, 205

Right low back/superior SIJ exploded on the 4th rep of the 4 set.

10-22-23

 20 rounds for time

3 burpee pull ups

2 devils press 50#

1 wall walk

Time: 25:43

10 rounds in 11:15, 2nd 10 rounds in 14:28. This was harder than I thought it'd be.

Overhead Squat 

2 rep heavy

135

165

185

205

No misses.

Tried 225 but failed at first attempt to put it overhead so stopped for today.

10-20-23

 Wodapalooza qualifier

20 min cap

1-2-3-4-5-6-7-8-9-10

HSPU

Hang power snatch 115#

Bar facing burpees

Time: 17:01

Ub until the 9 and 10 set of hspu and hps. hspu were 5-4 and 5-5. HPS were 5-4 and 6-4.

Back squat

3x5

115

165

195

10-18-23

WODapalooza qualifier

18min amrap

20 devils press 50#

30 cal row

40 dbl DB box step over 50#/24"

50 cal row

60 box jump over 24"

70 cal row

total: 31 cals on 70 set. This hurt more than I expected. 

DP as 10,5,5

Dbl DB BSO 10s

BJO 15s

Pulled rower around 1200c/hr

18 min zone 2 rogue bike

182 cals

avg about 55-57 rpm

10-14-23

 5 min bike

level 15 at 80 rpm

life fitness bike

5 rounds

10 DB goblet squat 50#

10 russina kbs 40#

2.5 min bike

level 17 at 70 rpm

life fitness bike

10-13-23

 5 rounds

10 renegade rows 35#

20 air squats

3 rounds

10 SA DB bent row 50#

10 SA DB half kneeling shoulder press 35#

5 min bike

level 15 (80 rpm)

Life fitness bike

10 TGU

40#

10-11-23

Strict Press

10 rep max

115

15 min amrap

10 deadlift 115#

50 DUs

100 ft SA suitcase DB walking lunge 50#

15 cal ski

10 hang powerclean 115#

R: 3+60

30 min amrap

Teams of 3

Partner 1: max row for meters

Partner 2: 12 kbs 53#, 12 abmat, 12 wallball 20#

Partner 3: rest

After partner 2 completes 36 reps, partners switch.

I did 3 rounds and then had to leave to take Max to school

10-10-23

 30 min emom

min 1: 15 bar facing burpees

min 2: 35 dus + 3 muscle ups

min 3: 15/12 cal bike

min 4: 15 hang power clean 95/65

min 5: rest

Held these numbers thru 4 bfb rounds, then only hit 1 muscle up, 15 cals, 15 hpc

last 2 rounds were 12 burpees, 0 and 1 mu, 12 cals, 15 hpc

10-8-23

 Partner WOD

4 rounds (1 every 8 minutes)

200m Partner run

10 dbl DB box step over 24" with 50/35

20 GHD

200m Partner run

Rest to the 8 min mark. Goal is sub 4 min per round.

R1: 3:48

R2: 3:23

R3: 3:21

R4: 3:16

Partner: Kate

TGU

10x70 (5 each arm)

10-6-23

 12 min amrap

12 deadlift 155#

9 t2b

6 c2b

Total: 7+3

First pull up workout since I had rhabdo from Mary. Ended up having to kip most of the c2b which I haven't done in years.

Partner wod

YGIG

10 rounds

1 trip plate push 45#

2 wall walks

12 cal ski

Time: 12:13

partner JB

10-4-23

 ClusterF*ck

10-8-6-4-2

Clusters

Bar facing burpees

Cluster weights are 95, 115, 135, 155, 185

Time: 8:33

Goal was sub 6 minutes. That was unrealistic because I was thinking I'd go unbroken. Only went ub on the 10. 8 set was 4-4, then singles. This was fun though.

18min cap

50 t2b

40 lateral burpees over bar

30 hspu

20 cal ski

10 rope climbs

Time: 15:25

Should've been 2 min faster but hspu fell apart. 6-6-6-4-3-3-2. T2b in 2:40. Burpees at 5:49. Hspu around 11. Ski in 1:06.

10-3-23

 For Time:

10 rounds

16 single arm DB back lunge returns 50#

2 wall walks

Time: 11:00

Single arm DB bent rows

3x10

50#

Single arm half kneeling landmine press

3x10

25#

Front Squat

3x10

95

9-30-23

2min row

42 cals 

For time

200 box step ups, 20" all athletes

Every 2 mins beginning at 0:00 do 4 powercleans 165#

Time: 7:53

Did bsu were 50, 50, 52, 48.

Powerclean

3-2-1-3-2-1-1-1

135, 165, 185, 135, 165, 185, 185, 185

Wide Stance Box Squats

8x4

135

165

195

225

255

275

305

315

Strict Pull Ups

6x5

9-27-23

 4 rounds, not for time

10 back squats

10 deadlifts

10 double KB RDL, 53#

15 single leg calf raises

Squats were 135, 155, 155, 155

DL were 135, 185, 185, 185

5 min amrap

8 OHS 95#

8 lateral burpees over bar

8 t2b

rest 3 min

5 min amrap

bike cals

rest 3 min

5 min amrap

8 OHS 95#

8 lateral burpees over bar

8 t2b

R1: 3 + 13

R2: 62 cals

R3: 3 + 5

I didn't have it today. No go. 

9-26-23

 For Time:

50 wallball 20#

50 cal row

50 Single arm alternating DB snatch 50#

Rest 5 minutes and do a 2nd round.

Score is 2nd round time.

Time: 8:48

Round 1 was unbroken in 7:05. Row was 2:35.

Round 2 was unbroken wb, row in 2:53, and snatches broken too many times.

9-23-23

3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE

115, 145, 155, 115, 145, 155, 155, 155

3 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
3 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7/10 RPE

155, 185, 205, 155, 185, 205, 205, 205

18 Back Rack Barbell Step Up @ 6/10 RPE
18 Back Rack Barbell Step Up @ 6.5/10 RPE
18 Back Rack Barbell Step Up @ 7/10 RPE
18 Back Rack Barbell Step Up @ 7.5/10 RPE

95, 115, 135, 155

9-22-23 Day 1 Mayhem Burgener Strength

 Coach Burgener's RPE (rate of perceived exertion) scale

RPE 1-4 || Very light to light effort
RPE 5-6 || Could do 4 to 6 more repetitions
RPE 7 || Could do 3 more repetitions
RPE 7.5 || Could definitely do 2 more repetitions, chance at 3
RPE 8 || Could do 2 more repetitions
RPE 8.5 || Could definitely do 1 more repetition, chance at 2
RPE 9 || Could do 1 more repetition
RPE 9.5 || Could not do more reps, could do slightly more load
RPE 10 || Could not do more reps or more load

In the hole front squat

4 In the Hole Front Squat @ 6/10 RPE
4 In the Hole Front Squat @ 6/10 RPE
4 In the Hole Front Squat @ 6.5/10 RPE
4 In the Hole Front Squat @ 6.5/10 RPE
4 In the Hole Front Squat @ 7/10 RPE

75, 75, 95, 95, 115

5 Strict Press @ 6/10 RPE
4 Strict Press @ 7/10 RPE
3 Strict Press @ 8/10 RPE
2 Strict Press @ 9/10 RPE
1 Strict Press @ 10/10 RPE
8 Strict Press @ 7/10 RPE
8 Strict Press @ 8/10 RPE

115, 135, 145, 155, 165, 115, 125

Mango Habanero

For time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x70s/50s)
*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)

Time: 13:50

Smooth and steady. Bike was 310 watts average across except for first round at 448 watts and last round at 700 watts.

Gary got me by 0:59 sec. His burpee DL were faster.

Clean shrugs

4x4

135, 155, 175, 195

Snatch grip deadlift

4x4

135, 135, 155, 155

9-20-23

 Partner WOD

300 cal ski

10 yard dbl kb overhead walk 53#

20 yard dbl kb front rack walk 53#

30 yard dbl kb farmers carry 53#

Partner 1 ski while partner 2 goes through 1 set of walks then switch.

Time: 15:13

Partner WOD

20 min amrap

1 lap plate push 45#

12 t2b 

Max sandbag over shoulder 100#

Partner 1 does 1 round of plate push and t2b while partner 2 does max sandbag then switch.

Score is total sandbags.

Score: 113

I did 12, 12, 13, 12, 13, 14, 14

Partner: JB

9-19-23

 15 min alt emom

12 cal row

12 cal bike

12 cal ski

rest 14 min

28 min cap

18-15-12

Powersnatch 135#

Burpee box jump over 24"

then 

1 mile run

Time: 26:29

Mile in 7:58 on air runner.

Snatches all quick singles, YGIG with Agean

Finished first part at 17:48.

9-13-23

 Front squat

4x5

75

95

115

135

Taking it easy today cuz had a slight left groin tweak on the shuttle run in the comp.

18 min cap

8 rounds

1 wall walk plus 10 shoulder taps

30 dus

10 inverted ring rows

time: 16:19

ring rows were tough. Did 5-3-2 last 4 sets. Ub DUs sets 5-8.

15 min cap

5 rounds

250 m row

15 russian kbs 53#

10 burpees

Time: 12:46

9-9 thru 9-10-23 FitFest Competition

 

2nd place male masters with Frank Pesek

9-6-23

 FitFest practice

worm work

dus, bike, hs walk

t2b, worm squats, axle press, burpee over worm, muscle ups

snatch ladder

hit all including 2 tng at 175

9-4-23

 Back sqaut

5x155

4x185

3x205

2x225

1x255

10x175

10x185

For time

7 rounds

7 deadlift 185#

7 hspu

time: 4:59

DL ub. HSPU ub but had to rest on head after 4 on sets 5-7.

10 rounds

2x50 ft shuttle runs

150m ski

time: 12:11

9-2-23

 Team of 2

Partner Jared

0-10 min

50 cal bike buy in

Amrap 

4 clusters 115#

8 ring muscle ups

6 rounds plus clusters

rest 2 min

12-22 min

50 t2b

50 snatch 115#

50 t2b

rest 2min 

24-34 min

3 rounds

50 dbl db walking lunge 50s

20 devils press 50s

10 hspu

JB added 5 min to the 34 and we still only got 24 lunges into 3rd round.

9-3-23

 Teams of 2

YGIG

30 min amrap

15 cal bike

10 v ups

15 wallball 30#

10 v ups

15 cal bike

Partner JB

I did 5 rounds, he was 5 cals from finishing 5 rounds. We won over Amy and Kate by a round.

9-1-23

3 rounds

75 dus

20 dbl kb deadlift 70#

30 ft HS walk

Rest 3min

3 rounds

15 cal bike

12 deadlift 225

9 hspu

Total: 19:46 (including 3min rest)

Part 1: 8:43

Part 2: 8:03

Terrible du day. HS walk were good. Last round did 28 ft ub. Kb dl ub. Dl 7-5, should be ub. 

3 rounds not for time:

40 sec Bottoms up on hold, 90 degrees, single arm 35#

Rest 30 sec

Do other arm.

Back squat 5 reps

Held all holds with no fails.

Squats 165, 185, 185.

15min z2 bike

165 cals

8-30-23

Airdyne

3 rounds 30 sec on/off

3 rounds

10 Russian kbs 70#

10 SA db push press 50#

5 rounds

10 slamball 30#

10 burpee box jump 24"

10 cal row

10 landmine 180s

Time: 16:28

8-27-23

18min amrap

13 back squat 135#

200m air runner

13 ghd

1 trip sled drag

R: 5

All squats and ghd ub

8-25-23

20min amrap

400m run air runner

15 box jump overs 24"

10 back squat 95#

R: 5 + 240m

8-23-23

3x10 banded tricep push downs

Black

3x10 banded overhead tricep extensions

Black

Superset

10 DB bench press with supination at top

5 push ups

40

50

60

70

70

Superset

10 Preacher bar pull overs

10 skullcrushers

Superset

10 Preacher bar front raises to overhead 5s on each side

10 skullcrushers 5s

Deadlift

10x135

10x185

10x225

5x255

5x275

3x305

Db kickbacks

3x10 each arm 20#

8-22-23

Mary

20min amrap

5 hspu

10 pistols

15 pull ups

R: 11+2

Ub thru 4 rounds then 10-5 pull ups the rest of the way. Finished 5 rounds at 7:20

12min emom

1 TGU 70#

8-21-23

Push press

5-5-3-3-1-1

135

145

155

165

175

195

195 felt easy. I had 215 in me at least.

10 min amrap

100m run

1 squat clean 135#

1 lunge return each leg

*Each round add 1 squat clean. Only lunge return on last rep each round

Total: 7 + 100m

8-18-23

Every 5min for 3 rounds

30cal bike

Max ub set hspu

Rest til 5 min

R1: 1:32 (bike in 41 sec, 15 kip hspu)

R2: 1:53 (bike in 51 sec, 10 kip hspu)

R3: 2:30 (bike in 1:45, 6 kip hspu)

Haven't felt the legs like that in a long time.

Nate

20min amrap

2 ring muscle ups

4 hspu

8 kbs 70#

R: 11+6

All ub except fell off the wall a couple times.

8-16-23

5 rounds on the 90 sec

2 powerclean + 1 push jerk

155

175

185

205

215

All tng.

22min cap

3 rounds

15 cal bike

15 t2b

5 clean and jerk 155#

Rest 3min

3 rounds

15cal bike

10 t2b

5 clean and jerk 185#

Total time: 18:54

Part 1: 6:34

T2b as 15, 8-7, 8-7

Quick singles

Part 2: 9:20

T2b as 10, 10, 6-4

Relatively quick singles

I felt good cycling the BB today.

All bikes 70+ rpm, 380+ watts

8-15-23

Kelly

5 rounds

400m run

30 box jump 24"

30 wallball 20#

Time: 28:10

This was a 1:31 PR over my time in 2020.

Runs were steady. First round completed in 4:34, whereas in 2020 it was 5:19. Box jumps all unbroken. Wall ball unbroken on the first two sets, then 15-8-7, 15-10-5, 15-15. I should have held 15-15 for the last three rounds. I felt good through three rounds, rounds four and five were more of a mental grind.

8-13-23

30min cap

100cal row

80 t2b

60 box jump 24"

40 devils press 50s

20 bar muscle ups

Time: 28:26

Break up however you want.

Did 10 rounds of 10-8-6-4-2

8-11-23

Partner WOD

3 rounds

15 cal bike

20 burpees

15 cal ski

20 burpees

Rest 2min

Partners on machines at same time, split burpees.

R1: 3:25

R2: 3:24

R3: 3:36

Partner: JB

3 min for 3 rounds

15 box jump over 24"

10 thrusters 115#

Max bar muscle ups

Rest 2min

12, 4, 6

For time

1000m row

100 air squats

1000m row

Time: 12:09

Goal was sub 12. Could've done it but wasn't facing the clock

Row was 3:40 and 3:53.

Squats were 4x25

8-9-23

5x3

1 snatch balance + 1 ohs + 1 snatch balance

95

105

115

125

135

No dip drive on snatch balance

Every 3min for 7 rounds

12/10 cal rogue bike

3 ring muscle ups

9 back squat 155/105

1:30

1:34

1:35

1:40

1:55

2:10

2:29

All mu ub

Squat from ground all ub

Bike from 70-88 rpm

Last 3 rounds were mental

8-8-23

Elizabeth

21-15-9

Powerclean 135

Ring dips

Time: 4:55

Cleans ub. Dips as 11-6-4, 6-4-3-2, 5-2-2

20min cap

400m run

21 t2b

400m

18 t2b

400m

15 t2b

400m 

12 t2b

Time: 12:45

T2b as 13-8, 9-6-3, 8-4-3, 6-3-3

8-7-23

Strict press

10-8-6-4-2

Superset with

10 dbl Db push press 50#

75

95

115

125

135

2:30 on/2:30 rest

12/10 cal bike

8 SA alt db snatch 70/50

Max rep burpees

Until you get 150 burpees

Goal 7-9 rounds

Total: did it in 8 rounds with taking round 6 completely off.

Burpees were 30, 26, 24, 20, 15, off, 22, 13.

Bike at 85 rpm every round.

8-4-23

20min amrap

Partner WOD

Partner 1 

600m row

Partner 2

5/5 SA db hang clean 50#

5 burpees

5 air squat

Total meters: 4700

I got 3 rounds each set 

Partner: JB

Lactate WOD

Repeat from 8/4/2012

4 rounds

45m shuttle run

6 thrusters 115#

8 burpees

45m shuttle run

Rest 3min

R1: 0:59

R2: 0:57

R3: 0:56

R4: 0:53

Can't believe it but I beat my 29 yr old self by 10 sec a round!

Squat clean

4x2

135

165

185

185

8-2-23

Snatch complex

5 sets

1 snatch pull, power snatch, snatch high pull, squat snatch

75

95

115

135

155

No misses.

For time

5-4-3-2-1 Rope climb

50 dus

50 ft handstand walk

Time: 15:05

Got on last dus at 13:32 and wanted to be sub 15. Hs walks weren't good today. 1st dus were awful then good. Last 3 sets were 1, 1, and ub. Rope climbs were all up down no rest.

8-1-23

12min emom

3 rope climb

15 ub wallball 30#

5 tall box jump over 30#

5 rounds for time

18 cal ski

100ft dbl Db farmers carry 70#

12 dbl Db deadlift 70#

Time: 16:20

Last 2 farmer carry set them down quick half way.

Last rep on set 4 and last 3 reps on set 5 dl we're singles cuz left hand wouldn't hold.

7-30-23

Power snatch 5x3

75

95

125

146

164 (hit 2 of 4 attempts)

Partner WOD

20min cap

60 power snatch 95/65

60 burpeebox jump overs 30"

40 snatch 115/75

40 bbjo

20 snatch 135/95

20 bbjo

Time: 19:53

Partner: JB

We split everything even.

Snatches in sets of 5 until quick 5s as singles with 135.

Bbjo in 10s.

We won.

7-29-23

Partner WOD

30min amrap

Partner 1

8 s2o 135#

8 bar facing burpees

8 deadlift

8 bfb

Partner 2

25 cal bike

Switch when both have completed their work

Rounds: 12

Partner: JB

7-26-23

Back squat

4x10

95

135

165

185

For time:

25 burpee box jump over 30"

50 cal bike

25 ghd

15 bar muscle ups

25 ghd

50cal bike

25 bbjo

Time: 21:54

Bbjo ub

Ghd as 13-12

Cals as 300 watts in about 3min each

Mu 8-4-3

Did ghd before bike to prevent logjam cuz we had 8 guys and one ghd.

7-24-23

5min row

30 on 30 off

1372m

7-25-23

15min amrap

10 pull ups

20 abmat sit ups

50 dus

R: 7+10 dus

This was a good du day. 2 rounds du ub. All pull ups ub. Sit ups ub through 5 rounds, then quick pause after 10 each round.

Rest 10min

15min cap

10-9-8-7-6-5-4-3-2-1

Lateral burpees over bar

Deadlift 225#

Time: 10:51

Way harder than I projected after the first WOD. I want ub, broke all dl 6-4, 5-4, 5-3, 5-2, 4-2, 5,4,3,2,1.

7-23-23

Airdyne

5min

30 on, 30 off

20min emom

150m row

20 wallball 20#

20 push ups

10 strict pull ups

Made it thru 3 rounds then stopped. Only got 7 pull ups on last round. The 10 days off killed me. This was a good way to break the seal. Push ups were 20, 10-10, then 5s. Row in 30 sec, wb ub in 40 sec. Pull ups in 21 sec, 29 sec, and 7 only.

7-12-23

Rogue bike warm up

30 sec on/off for 5 rounds

60 cals

Strength

4 sets

10 strict pull ups

10 meadow row

12 banded reverse grip pull downs

10 ring curls

Rest 3min

25min cap

1k row buy in

20-18-16-14-12-10-9-8-7-6-5

Deadlift 95#

Bar facing burpees

50 powerclean buy out 

Total: 21 cleans at cap. Row in 3:39. Couplet at 23:12.

Partner WOD

50-40-30-20-10

Cal bike

40 push ups between each bike.

Time: 12:32

Partner: Kyle

7-11-23

7min amrap

7 front squat 95#

7 c2b

7 burpees

R: 6

Had to walk from turf to pull up bar and back each set. Could've got 7 rounds if set up closer.

20min cap

3 rounds

12 SA db snatch 50#

15 cal ski

Rest 2min

3 rounds

12 cal bike

12 dbl Db c&j 50#

Part 1: 4:39

Part 2: 7:40

Total: 14:25

7-9-23

50 rounds

1 dbl Db burpee

1 dbl Db snatch

1 dbl Db thruster 35/20#

Goal time: 13-18

Time: 13:33

Did 25 in 6:10

10 then 5s 

Partner of 3

You go, I go

25m sled push

10 strict press 95#

10cal row

Total time: 19:32

Partners me, JB, Micah

7-7-23

Superset w/1 min rest after:

15-14-13-12-11

SA db bent row

50, 60, 70, 80, 90

Back squat complex

2 pause back squat + 2 (1.25) back squat + 2 back squat

135, 135, 155, 155, 175

Superset w/1 min rest after:

15-14-13-12-11

Deadlift

155, 175, 195, 215, 235

Landmine SA half kneel press

15, 20, 25, 30, 35

10 TGU 

70#

7-3-23

Back squat complex

1 pause back squat + 2 (1.25) bs + 2 bs

1+2+2

1+1+2

1+1+2

1+1+1

95

115

135

135

155

3x21

Preacher curl

15s

25s

25s

For time

150 cal row

100 hspu

50 dbl Db box step over 24" w/50s

Break up however u want

Time: 24:31

I did 3 rounds of 5 sets of 7 cal row and 5 hspu followed by 13-13-12 bso after the 5th set each round. The 4th round was 9 cals and 5 hspu followed by 12 bso.

No fails. Goal was to do all the hspu as 5s. I did. Fell off the wall twice.

7-2-23

4 sets

8 deadlift + 8 each leg split stance good morning

DL 185, 215 ,235, 235

Gm 75#

10 rounds for time

5 cal bike

5 wallball 20#

5 t2b

Time: 8:22

Unbroken. Bike on rounds 7-10 got tougher.

6-30-23

4 sets

5-4-3-2-1

Deadlift 315

Db bench 70

Squat clean 155

Rest 1:1 or 6 min, whatever is less

R1: 10:20

R2: 9:07

R3: 10:04

R4: 7:55

Rest 6 min each time

Scaled DL to 275.

Bench was easy.

Squat cleans were the worst part.

6-28-23

Strict DB press into BB push press

5+10

5+8

5+6

5+4

5+2

Db 50s

BB 95, 115, 125, 145, 155

30min cap

50-40-30-20-10

Wallball 20#

Box jump 24"

Kbs 53#

Time: 27:49

Wallball ub, 20-10-10, 20-10, 10-10, 10

Bj 50, 20-20, 16-14, 20, 10

Kbs 25-13-12, 20-10-10, 16-14, 10

6-27-23

10min emom

100m ski sprint

18-20 sec/round

15min amrap

1-2-3-4-5... wall walks

2-4-6-8-10... Back squat 135#

Total: 7+3 ww

6-25-23

2x30

BB back squat

25 rounds for time

2 dball over shoulder 150#

2 devils press 50#

2 wall walks

Time: 28:55

Stopped after 15 rounds. Did 10 in 18:53.

2x30

BB back squat

6-24-23

4x30

Deadlift 75#

Rest 90 sec

6-23-23

4x30

SA db bent row 25#

Partner WOD

50min cap

100 wallball 20#

100cal row

100 burpee over bar

100cal row

100 thrusters 95#

100cal row

100 burpee over row

100cal row

100 wallball

Time: 52:48

42 wallball at 50min.

Partner JB.

First wb as 10s. 2nd wb JB did 30-20-7, I did 20-16-7.

Burpees as 10s and 15s.

Rows as 20s. Me at 1400+ every time.

Thrusters my goal was 10s. I hit it as 5x10. Then did a set of 5 cuz JB did 5 his first set.

6-21-23

4x30

SA half kneeling landmine press 25#

5x3 powerclean

135

165

185

205

225

No misses until 225, took 5 reps to get 3.

Back squat

3x135

3x165

3x185

1x205

3x225

3x225

3x225

20min cap

25 cal row

50 deadlift 155#

25 cal row

40 back squat 155#

25 cal row

30 s2o 155#

Total: finished 27 s2o. I'm a bitch. I should've finished s2o and been on rower. I had 5:38 left when I got off rower. Did 3-5-4-3-3-3-4-3

Squats as 10s

Do as 10 then quicker 5s.

All rows 1:16 or less.

6-20-23

10min emom

70% and build

1 hang squat snatch + 1 squat snatch

135

135

145

145

145

145

155

Missed hang cuz slippery

155

155

4 rounds

Rest 90 sec between

60 ft handstand walk

10 dbl Db box step over 50#, 24"

15 t2b

Time: 14:38

2:03

5:53

10:09

1sr round was 203, the other 2 times include 90 sec rest

Had a good hsw day. First walk went 50 ft ub.

Bso ub

T2b wanted 4 sets of 15 ub. I got 2 then went 8-7 and 5-5-5.

6-18-23

3x30

Deadlift 75#

3x30

BB back squat

TGU

2@55

4@70

6@88

Tried 106 but couldn't press it off the floor. I need to work back up to that. I'm happy with no fails on the others tho.

6-16-23

Partner WOD

45min cap

21-15-9 

Hang clean and Jerk 

WB 30#

30 cal bike

30 burpee box jump over. 

21-15-9

BMU ( mod to double the c2b) 

Row 

30 cal bike

30 burpee box jump over 

21-15-9

DL (225/135)

Ski

30 cal bike

30 burpee box jump over.

Time: 33:02

I did c&j 11-5-4

Wb I did 11-15

Mu 6-5, 4-1-2, 3-2

Deadlift 8 in second set

Ski 15-15-9

Split bike, row, and burpees

Partner: Tommie

This was good.

6-14-23

Power snatch

3x95

3x115

3x135

2x155

1x165

1x175

1x185 missed

I was real happy with this. Haven't snatche d weight in a long time.

Bench

5x135

3x185

1x195

1x205

1x215

1x225

3x30

SA db bent row

25#

4 rounds

200m run

10 back squat from floor 135#

5 bmu

Time: 9:56

All ub. Too much (30 sec) rest before the bb on sets 3 and 4.

6-13-23

3x30

SA half kneel landmine press 10#

For time

20 SA devils press 50#

40 wallball 20#

60cal row

Time: 6:24

Ub DP

Wb as 25-15 finished at 3:30.

Row in 2:42

6-11-23

45min cap

Team of 2

150cal bike

120 deadlift 95#

60 bar facing burpees

100cal bike

90 hang clean 115#

45 bfb

50cal bike

60 s2o 135#

30 bfb

Time: 36:56

Wore hr monitor

Peak was 122 that I saw. Drop to 72 bpm on rest.

6-9-23

40min cap

100 burpee to target

80 hspu

60 t2b

40 devils press 50#

20 wall walks

Total: 3 wall walks

Went to 45min and had 11 wall walks total

Burpees in 6:57 ub. I beat Kate.

Hspu to 20 as 5, 3,2,3,2 then switch to 60nhand release push ups. Finished at 18:19

T2b as 10 10 10 7-3, 6-4, 6-4 at 24:04. 

Devils press as groups of 5 in 3-2 at 38:21.

2x30

Bb back squat

6-7-23

Single arm kb bent row 25#

2x30

15min amrap

10 cal row

15 wallball 20#

20 box jump 24"

R: 5+3 bj

6-6-23

15min cap

1000m row

100 ft handstand walk

50 kb snatch

Time: 10:15

Row in 3:27

Hsw at 5:59

Kb as 10-10-5s

Rest 5min

12min cap

30-20-10

Back rack rear lunge return

Burpees

Time: 6:59 ub

Rest 10min

2x30 

Deadlift 75#

6-5-23

2x30

Single arm half kneeling landmine shoulder press with 25 lb

6-2-23

3rounds For time

15 cal bike

20 t2b

90 ft dball carry 100#

Time: 7:48

T2b in 10s

10mun amrap

2 dbl Db push press 50#

1 wall walks

Increase by 2 pp and 1 ww each round

R: finished the 12/6 round w 4sec left

1x30

Bb Back squat

5-31-23

30-20-10

Back rack rear lunge return 95#

Deadlift 95#

Time: 6:27

Rest 5min

12min amrap

15 dbl Db push press 50#

15 Russian kbs 70#

15 cal ski

R: 4

Walked from UA side to ski and back each time. Finished 4th ski with 20 sec left, walked over and had 4 sec.

1x30

SA db bent over row 25#

5-30-23

1x30

Deadlift 75#

5-29-23

1x30

SA half kneel landmine press 25#

5-28-23

Weston

5 rounds

1000m row

200m db farmers carry 50s

50m SA db waiters carry right arm

50m SA db waiters carry left arm

Time: 31:40

Rowed at 1:53 throughout to just flush. Super sore from Friday 

5-26-23

Murph

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Time: 55:43

Mile in 6:56

Pull ups 10s thru 60 then 5s in 8:26

Push ups 10 then 5s in 18:30

Squats 30 then 15 walk 10m in 13:04

Mile in 8:47

5-24-23

SA half kneel landmine press

3x10

15

30

40 on bar

Standing BB strict press

4x10

45

75

85

95

Seated SA db Arnold press

3x5

50

Standing SA kb lateral raise

3x10

25

Standing SA kb front raise

3x10

25

Standing banded W's targeting rear delts

5x10

Green band

5-23-23

4 rounds

200m run

10 pull ups

20 hand release puah ups

30 air squats

Time: 11:24

Ub except last 2 sets push ups were 10-7-3 and 6-4-4-3-3.

Back squats

5x5

135 

165

185

205

225 did 3 then felt low back tweak

5-21-23

Single arm bent DB row w hand on plates on bb (adds instability component)

10 each arm of 

50

60

70

80

90

Couplet of

5 strict pull ups

10 banded wide grip PVC rows from pull up bar

Black band

5 rounds 

2 alt TGU 70# 

2 rope climbs

Put kb away...

500m row 

1:43

5-19-23

Partner WOD

25min amrap

30 cal bike

30 hspu

30 cal bike

20 bàr muscle ups

30 cal bike

10 clean and jerk 135#

R: 2+bmu

All bmu in 5s

Partner: JB

5-17-23

Rogue bike

5min

30 sec on/off

Back squat

5x5

135

165

185

205

225

5 rounds

3min

Row 15 cal

Max db snatch 50#

Rest 3 min

Did 30 snatch each round until 4th. Tweaked low back on 6th snatch so stopped. 5th round I biked 15cals in 30 sec then did 31 til the 3min mark

5-12-23

5x5 back squat

135

165

185

205

225

5 rounds 

200m air runner

20 yard SA overhead walking lunge 50#

5 squat snatch 115#

5 ub bar muscle ups

Time: 20:43

Snatch quick singles 

5-10-23

10min emom

3 deadlift at 50-60%

225

For time

Bodyweight Grace

195#

Time: 17:21

2 misses, at rep 12 and 20. Did 3 the first minute then slowed.

5-9-23

Murph prep

12min amrap

200m run

10 strict pull ups

Rest 5min

12min amrap

200m run

20 hand release push ups

Rest 5min

12min amrap

200m run

30 air squats

R1: 6 + 100m

R2: 5+ 200m + 11 hrpu

R3: 6 + 100m

Pull ups we're 10, 7-3, 6-4, then 4 and pieces

All air squats ub

Hrpu 20 then pieces

5-7-23

35min cap

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Burpee shuttle run

Manmaker 35#

Time: 27:29

Burpee shuttle run = burpee + 10m run

Manmaker = dbl Db push up, row, row

All ub.

5-5-23 pm

Ruck 1 mile with 50# sandbag on shoulders

Did unbroken and arms fell asleep.

5-5-23

5 rounds for time

40min cap

20 burpees

20 wallball 20#

20 dbl Db front rack walking lunge 35#

20 cal row

20 t2b

Time: 38:25

Goal was 35min

Wallball ub but too long transition before, and overall too much transition time.

Lunges were 20 then 10-10.

T2b were all 10s until the last 10 which were 5 and 5 singles

5-3-23

10min emom

2 squat clean

75

95

115

135

135

165

165

165

185

185

15min cap

75 dbl Db powerclean 50#

50 box jump over 24"

25 dbl Db box step over 

Split up however you want.

Time: 13:20

Goal was 9min. Underestimated how hard the cleans would be/back tightness.

Did 5 rounds of 15 cleans and 10 bjo, followed by 25 bso.

Cleans were 15, 15 , 8-7, 8-7, 8-7

Bjo all 10 ub

Bso were 5, 8, 12.

5-2-23

30min emom

10 hspu

10 cal bike

10 c2b

10 cal ski

10 box jump 30"

1 min rest

10 TGU

70#

4-29-23

10 min amrap

10 t2b

20 cal row

10 deadlift 185#

1 trip hs walk

R: 2+10 dl and had 15 sec left

Rest 5 min

10 min amrap

30 dus

20 burpees

10 dball over shoulder 100#

R: 3 and 6 sec left

4-28-23

Partner WOD

150 cal bike

10x100m farmers carry 70#

125 cal bike

50 powerclean 155#

100 cal bike

30 bar muscle ups

Time: 30:45

Partner: JB

Fc 3 then 2.

Cleans sets of 5

Bmu sets of 5

4-26-23

Squat clean

3x2 80%

95

115

135

165

185

195

205 (1)

205

Partner WOD

YGIG

30 rounds

3 deadlift 115#

3 powercleans

6 s2o

Every 2min partner 8/6 cal bike

Time: 15:35

Partner JB

4-25-23

4x10

Bb curl 65#

Hinged Db reverse fly 25#

Standed banded front raises red band

For time:

10 wall walks

10-9-8-7-6-5-4-3-2-1

Box jumps 24"

Powerclean 135#

10 wall walks

Time: 15:34

10 ww in 2:00

Couplet in 9:39 all cleans ub

10 ww in 3:55

Too much transition in couplet.

4-23-23

1/2 Murphy

800m run

50 pull ups

100 push ups

150 air squats

800m run

Time: 22:27

Run in 320

Pull ups as 10s

Push ups as 10 thru 30 then 5s

Squats as 50, 50, 25, 25

Run in 410

Rest 20min

10 TGU

70#

4-21-23

4 rounds 

2 snatch grip push press

1 snatch balance

Bb

95

75

75

Back squat

3x10

135

185

205

22min cap

50-40-30-20-10

Dus

Ski cals

Single arm overhead walking lunge 50#

Down right arm, back w left

Time: 27:55

Dus were terrible today.

Lunges ub but too much rest between arms

Ski 1200 most time, 1100 the other.

4-19-23

Powerclean 80% max

4x2

205

Front squat 

80%

3x2

205

For time:

15min cap

100 burpee box jump overs

Time: 9:24 ub

4:29 at 50.

4-18-23

Every 90 sec for 8 rounds

100m run

8 hspu

Finished each between 1:05-1:07 until last was 1:14. Was happy with this. I didn't think I'd be able to hold the 8 hspu for 8 rounds like that.

For time:

15 cal row

21 clean and jerk 135#

21 lateral burpees over bar

15 cals

15 c&j

15 lat burpees

15 cals

9 c&j

9 lat burpees

Time: 15:19

Goal was around 12min. Cleans were all singles. Too much rest between reps esp on 15 set. Burpees were too slow. 21 set broke 2x. 1 workout in two weeks cuz of sick and then week vacation.

4-13-23

Beach WOD

For time

All with 55# kb

100 Russian kbs

Unbroken in 2:59

100 SA kbs

5 sets of alternating 10/10

Rested between sets

100 kb snatch

Alternated 5/5

Last 50 reps as 10/10, 5/5, 10/10

Total time: 29:06

4-11-23

Beach WOD

For time:

All with a single 55# kb

3 rounds

10 TGU

10 Russian kbs

15 SA front rack walking lunge

10 kbs

15 SA front rack walking lunge

Time: 32:05

4-7-23

Passion WOD

Easter

For time:

100 dus

800m barbell walk 165#

100 bar facing burpees

Time: 24:47

Dus in 1:37, broke 5 times.

Walks we had to do inside because of rain and lightening. Did 22 trips (down back is 1) inside, outlet to bikes. Finished at 15:45. Dropped the bar at 5, 9, 13, 19, 22

Burpees ub.

Threw up after. I had 24 hour bug on Wednesday. Threw up multiple times and diarrhea for 2 days. Happy to get this in.

4-4-23

10min emom complex

Build to heavy

1 powerclean

1 squat clean

1 front squat

1 split jerk

205

Happy with this. Goal was 185.

115

135

155

165

175

185

195

205

20min rap

20cal bike

20 t2b

20cal bike

20 burpees to target

20cal bike

20 pull ups

20cal bike

20 thrusters 95#

Total: 1+83

This was harder than I imagined.

t2b was 10-10, 10-5-5

burpees ub

pull ups 10-10

thrusters 10-10 with too much rest

bikes were pretty consistent

3-29-23

1 rep max squat clean

235

Back squat 

4x10

185

Nordic curl

4x9

Used the ghd with a box for 3 of the sets.

3-28-23

10min amrap

1 power snatch 135

2 ohs

10 V ups

10 push ups

R: 10+5

No misses 

Rx++

all 135 ub.

push ups we're limiting piece. did 10s thru 50 then quick 5-3-2.

16min alt emom

12 cal row

5 hspu

10 pistols

30 ft handstand walk

3-24-23

For time

150 cal ski

100 cal bike

150 cal row

Every 4 min beginning at zero do 8 burpee box jump overs 24"

Time: 34:22

Ski in 10:46

Bike around 23-24

All machines I did 3 sets of burpees.

Kyle beat me by 3 cals. I knew we were close, I should've gone hard the whole last 30 caps instead of the last 15 and I had him easy.

10 TGU

8 at 88#

2 at 106#

3-22-23

Back squat

4x4

225

245

255

265

275 (I got 2 out of 3)

For time

60-40-20

Abmat sit ups

30-20-10

Box jump overs 24"

Powerclean 135, 155, 185

Time: 12:56

All ub sit ups and bjo.

Cleans all fast singles. 10 then 5s in 30, all 5s from there. This felt really good. I'm happy with how I cycled today.

Nordic curls

4x8

Seated banded wood choppers

3x10

Red band

3-21-23

10min amrap

3 squat snatch 135#

6 ring muscle ups

30 dus

Total: 157

4 + 1 snatch. Had one missed snatch.

All quick singles squat snatch.

All unbroken rmu.

unbroken 3 out of 4 sets dus

20min cap

1 mile run

80 t2b

Time: 15:33

Mile on air runner in 7:49

T2b as 10s thru 40 then 5s.

3-19-23

20 TGU as

1 53#

1 70#

2 88#

5 106#

1 88#

Reps are per arm. Had 2 fails with left arm 106# due to not activating glute enough on sit up.

These felt really good considering I haven't touched 106 in over a month. The squatting/leg day weekly over the past 6-8 weeks has really helped.

100 SA kbs

53#

3-17-23

8min cap

10-9-8-7-6-5-4-3-2-1

Cal bike

Pull ups

Time: 5:30

Dominated everyone by 2.5 min

At the 10min mark

500m row

30 burpees over rower

500m row

20 bor

500m row

10 bor

500m row

Starting at 10min mark do 15 wallball 20# every 5min.

Time: 29:00 (19min even for this piece).

I was destroyed by first part, felt like Fran lung. Indidnt have a wallball or a place to do them so I started second part 30 sec late.

All rows under 2min.

Build to heavy front squat 1 rep

5x95

5x135

5x165

3x185

3x205

1x235

1x245 (fail)

3-15-23

Back squat

4x4

205

225

245

265

Nordic curls

4x7

Superset with

Bb RDL

4x10 at 135

For time:

3-6-9-12-15 cal ski

1-2-3-4-5 rope climbs

Time: 6:04

4 and 5 set of climbs were tough.

3-14-23

10 TGU

70#

2 round warm up

10 kbs 53#

10 kb RDL 53#

1 trip plate push 45#

10min emom

1 lap plate push 135#

40 sec dball hold 100#

25min cap

1k row

30 clean and jerk 155#

30 burpee box jump over 24"

3 handstand walk

1k row

Time: 23:05

Rx+

Finished with a 1k row instead of 800m run cuz that's what the WOD was on Wednesday when I did it the first time.

At 20min I was 158m into row. Bb was 44 sec faster today.

first row 3:29, second row 3:35.

finished bb at 10:09, bbjo at 14:00. hsw at 19:15.

3-11-23

20min amrap

1 sled push down back 75# added

3 ring muscle ups

10 deadlift 135#

10 t2b

R: 7+1 sled

This was harder than it would normally be because of how taxing yesterday was to the nervous system.

10 TGU

88#

Back at it! These felt great. Had one miss on the 7th rep cuz I punched out too far across my body.

3-10-23

JB asked me to find a WOD so we can "kill ourselves".

After searching on IG I couldn't find one that fit the bill.

So I made up the following...

For time

100 Devils Press 50# each hand

For every minute beyond 15 minutes that it takes you to complete the 100 DP, when you finish you will have to do 12 bar facing burpees per minute, or 200m run per minute that you are over, after resting for 2min.

I blinded the selection of who did which (BFB or run) and we drew straws. 

Tommy, Dre, Floyd, and I chose #1 which ended up being the 200m runs.

JB, Kyle, and Pat chose #2 which ended up being the BFB.

Time: 24:07

I had 65 dp completed at the 15min mark. I did 10 in the first minute and then sets of 5s as 2-3 from there. 

Since I was over by 10 min, I had to run 2000m. I ran it in 11:28 on air runner.

JB had to do 150 BFB. I joined him for his last 74 after my run.

3-8-23

Back squat 

4x6

205

225

245

255

Nordic curls, partner assisted

4x6

20min cap

1k row

30 clean and jerk 155#

30 burpee box jump over 24"

3 trip hs walk

1k row

Time: 20:00

Was 6 feet into 3rd trip hs walk.

Row in 3:31

CJ at 10:54

BJO at 14:45

Happy with how CJ felt. Need to rest less on them.

10 TGU

70#

Reece did a WOD

For time:

10 slamball 10#

5 toes to ring

3 deadlift 35#

Time: 4:56 ub

3-7-23

16min 

Hs walk

Did well today. Was hitting 12 ft for every kick up. I realized if I kick up with my hands closer to my feet I can get my feet over and generate momentum better.

15min amrap

4 hspu

6 pistols

25 dus

R: 13+6 pistols

I had a terrible double under day. Only three rounds were unbroken. The others I broke like three times. That should never happen with 25 doubles. My goal is 15 rounds. If I had a better rope day I probably would have hit 16 plus.

10 TGU

70#

3-5-23

15min cap

75 wallball 20#

50 cal bike

25 dbl Db box step overs 50#

Time: 8:20

All unbroken. Goal was sub 12min. I thougjt I'd be oof the bike at 8:30, I was off at 6:14. Rode 63 rpm whole time. Biked in 3:44. 75 wb ub in 2:30. Stood 10 sec before db then ub in 1:56 sec.

10 TGU 

53#

3-3-23

23.3

Score: 147

1st tie break 2:28

2nd tie break 5:50

ropes were 3 breaks each and right back to it.

95 as 6-5-4

135 quick singles in 90 sec. This was heavier than I thought it'd be.

10 strict hspu in 3 min. all singles.

Rest 15min

Tommy and I did

You go I go

4 rounds

12 cal bike

6 db all over shoulder 100#

Total time: 8:14

My rounds were 55, 52, 50, 49 sec.

All bikes at 900+ watts in about 20 sec. Db all ub, had a moderate walk to the ball.

3-1-23

Back squat

4x6

165

185

215

245

Dbl Db hammer curl

4x10 each arm 50#

Nordic curls

Partner assisted

4x5

Front leg elevated split lunge

Foot on ballistic block

4x10 each leg

Bodyweight

30# db each hand

53# kb each hand for 2 rounds

Preacher bar curls

4x10

50#

Every 3 min for 5 rounds

15cal row

6 burpees

15 wallball 20#

1:30

1:26

1:24

1:24

1:22

All unbroken. Pulled 1,800+ cals per hour the whole time on the rower

2-28-23

See WOD below

Weighted pull ups 15# db between feet

Cyclist squats

On the first one I did no hand bike 15 calories as fast as possible. It took me about 42 seconds each time. I was peddling around 500 watts and 80 to 83 rpms. The first one I did two rounds plus the bike. In the second one I did two rounds plus two of the elevator presses. It took me a while to recover from the first wod.

2-26-23

40min cap

1 mile air runner buy in

4 rounds

15m handstand walk

10 powersnatch 95#

5 Dball 150#

1 mile air runner buy out

Time: 36:42

1st mile: 7:59

Finished 4 rounds at 27:41

Last mile in 8:29

This was the first WOD I've ever done with 150# Dball. I'm happy with it.

2-24-23

Open 23.2

23.2A

15min amrap

5 burpee pull ups

25ft shuttle run

Add 5 burpee pull ups each round.

Total: 132

Finished 7 burpees into 30 round. Ub except for quick break after 10 burpees into 25.

23.2B

Immediately into 5min to find max weight thruster

170

190

Missed 205 twice. Couldnt press out.

2-22-23

Bike warm up

30 sec on 30 sec off for 3 rounds

Back squat

4x8

165

185

215

235

Preacher curl

3x10 25s

Db Good Morning

4x10

35

35

50

50

Db standing hammer curl

35s

Every 3min for 5 rounds

12 burpees

15 goblet squats 53#

10 c2b

1:11 

1:13

1:14

1:19

1:25

All ub. Legs burned on last 5 squats of last 2 rounds.

2-21-23

Strength

3x5 half kneeling DB windmill

35

50

50

30min amrap

5 tempo Curtis P

3 sec lunge 3 sec bottom

Press with 4 sec at top, 4 sec down

1000m row/ski alternate

Add 500m each round

14 half kneeling DB windmill 35#

Total: 2+ 1483m of 2k row.

2nd round did 75 cal bike instead of 1500m ski cuz felt right erectors

2-17-23

23.1 is 14.4

14min amrap

60 cal row

50 t2b

40 wallball 20#

30 powerclean 135#

20 ring muscle ups

Total: 188

8 mu in 9 in attempts.

Goal was off wallball at 7min, I was off at 7:29. Goal was off powerclean at 10min, I was off at 12. Way too slow here. All singles.

Row 2:36 (1400 watts)

T2b 14-12-10-8-6

Wb 20-20 with 10sec rest between

Hoped to make it back to the rower. Lack of bb training lately hurt me.

2-15-23

Back squat

4x8

135

165

185

205

225

Partner

U go I go 

3 no push up burpee

3 t2b 

3 box jump 24"

Add 3 reps each round. Partner one does the three round, partner 2 does the six round, partner 1 does the 9-round, and on. My partner was ed. We won. I finished 21 box jumps in the 24 round. We beat the teams of Pat and jb, and Kyle and floyd. The two losing teams had to do 50 burpees each person.

2-14-23

3 rounds

6 Tempo Z press 25#

3 sec hold at top, 5 sec down

6 db split squat each leg 25#

3 sec down, 3 sec at bittom with inee off ground

24min amrap

20 push ups

5 strict pull ups

Down back sled push with 45#

10 cal bike

R: 8 + 13 push ups

Ub except push ups we're 20, 20, 10-10, 10-10, then 10-5-5s

2-12-23

40min emom

30 push ups

10 strict pull ups

30 sec air runner

6/6 single arm half kneel landmine press 25#

20 wallball 20#

16 dbl kb plate elevated rear lunge return 35#

10 ghd

12 cal row

Push ups 30, 30, 30, 15-8-4-3, 15-3-5-4-3

Pull ups 5-5, 5-5, 5-5, 5-3-2, 5-3-2

2-10-23

Strict pull ups

10x5

10 rounds

6 single arm db thrusters 50#

10cal row

Time: 10:59

10 TGU

4 at 35#

6 at 53#

Working way back from last/Serratus strain

2-8-23

Back squat 

4x10

135

165

185

205

Had a right low back tweak on the 185.

RDL

4x10

135

155

185

205

Heel elevated goblet squat

4x10

53

53

70

70

Heels on 4" (2 fifteen lb plates). Feet together, knees together.

Split stance dbl Db RDL

4x10 each leg.

50s

2-7-23

15min amrap

15 t2b

10 deadlift 115#

10 pistols

R: 7+7

Have a Lat/Serratus tweak so subbed 10 pistols for the 5 snatches.

7+7 t2b

t2b as 15, 10-5, 10-5, 8-7, 6-5-4, 8-7, 8-4-3, 7

DL ub

20min amrap

5 powerclean 155#

10 burpees

15 box jump over 24"

R: 9+16

Subbed hang clean 95#.

Burpees and bjo ub.

Rested too much between bjo and bar.

2-3-23

Kettlebell WOD A

106#

I got the kbs. Got zero TGU today. I had 4 right arm fails. Only got up once but dropped on way down. Right lat is tweaked. Couldn't anchor it for press out. Very frustrating.

20min amrap

5 t2b

6 pistols

9 cal bike

R: 13

Rode bike over 600 rpm every round. T2b ub.

2-1-23

Kettlebell WOD A

106#

No misses on TGU once pressed out.

Back squat

4x10

95

135

165

185

Bb box step ups 20"

4x10 w 135