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