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.