1-6-23

Kettlebell WOD A

88#

20min cap

1 mile run buy in

Into

21-15-9

Hang powerclean 135#

T2b

Into

1RM thrusters

135

155

175

195

Ran out of time. Def had 205 in me.

Run was 6:33

Cleans and t2b as 8-7-6, 8-7, 9.

3 rounds

10 dragon tucks on rower

20 supine heel touches

3 rounds

1min bamded glute march

10 landmine SA press each arm 25#

10 landmine single leg RDL each leg 25#

1-4-23

3 rounds

20 lateral burpees over bar

12 deadlift 115#

9 hang powerclean

6 push press

250m ski

Time: 12:54

Rest 2min

Kettlebell WOD A

88#

Back squat

6x4

115

135

165

185

205

225

1-3-23

Kettlebell WOD A

88#

3 rounds

16 renegade rows 50#

10 db deficit push ups

25min cap

100 ft farmers carry 50# 

100 ft bear crawl

54 cal bike

100 ft farmers carry

100 ft bear crawl

60 sit ups

10 wall walks

40 dbl Db box step over 50#, 24"

10 wall walks

20 burpee box jump overs 24"

Time: 20:17

Bike in about 3 minutes at a 400 RPM pace. Sit-ups unbroken. Wall walks pretty quick singles on the first round, about 20 second reps on the second round. Box step overs were four sets of 10. Burpees unbroken.

1-1-23

Kettlebell WOD A

88#

2023.wod

10.sets of 20 and 23. The 20s are alternating sets of 20 DUs and 20 burpees with:

23 cal bike

23 back squats 75#

23 sit ups

23 push press 75#

23 back rack lunge returns 75#

23 hang powerclean cleans 75#

23 wallball 20#

23 pull ups

23 box jump 24"

23 thrusters 75#

Time: 24:37

DUs ub on 1st and 5th sets. 23s all ub til box jump, broke 2x on box. Thrusters were 13-10.

So it was 20 DUs, 23 cal bike, 20 burpees, 23 back squats, 20 DUs, 23 sit ups...