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