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.