7-29-23

Partner WOD

30min amrap

Partner 1

8 s2o 135#

8 bar facing burpees

8 deadlift

8 bfb

Partner 2

25 cal bike

Switch when both have completed their work

Rounds: 12

Partner: JB

7-26-23

Back squat

4x10

95

135

165

185

For time:

25 burpee box jump over 30"

50 cal bike

25 ghd

15 bar muscle ups

25 ghd

50cal bike

25 bbjo

Time: 21:54

Bbjo ub

Ghd as 13-12

Cals as 300 watts in about 3min each

Mu 8-4-3

Did ghd before bike to prevent logjam cuz we had 8 guys and one ghd.

7-24-23

5min row

30 on 30 off

1372m

7-25-23

15min amrap

10 pull ups

20 abmat sit ups

50 dus

R: 7+10 dus

This was a good du day. 2 rounds du ub. All pull ups ub. Sit ups ub through 5 rounds, then quick pause after 10 each round.

Rest 10min

15min cap

10-9-8-7-6-5-4-3-2-1

Lateral burpees over bar

Deadlift 225#

Time: 10:51

Way harder than I projected after the first WOD. I want ub, broke all dl 6-4, 5-4, 5-3, 5-2, 4-2, 5,4,3,2,1.

7-23-23

Airdyne

5min

30 on, 30 off

20min emom

150m row

20 wallball 20#

20 push ups

10 strict pull ups

Made it thru 3 rounds then stopped. Only got 7 pull ups on last round. The 10 days off killed me. This was a good way to break the seal. Push ups were 20, 10-10, then 5s. Row in 30 sec, wb ub in 40 sec. Pull ups in 21 sec, 29 sec, and 7 only.