8-11-23

Partner WOD

3 rounds

15 cal bike

20 burpees

15 cal ski

20 burpees

Rest 2min

Partners on machines at same time, split burpees.

R1: 3:25

R2: 3:24

R3: 3:36

Partner: JB

3 min for 3 rounds

15 box jump over 24"

10 thrusters 115#

Max bar muscle ups

Rest 2min

12, 4, 6

For time

1000m row

100 air squats

1000m row

Time: 12:09

Goal was sub 12. Could've done it but wasn't facing the clock

Row was 3:40 and 3:53.

Squats were 4x25

8-9-23

5x3

1 snatch balance + 1 ohs + 1 snatch balance

95

105

115

125

135

No dip drive on snatch balance

Every 3min for 7 rounds

12/10 cal rogue bike

3 ring muscle ups

9 back squat 155/105

1:30

1:34

1:35

1:40

1:55

2:10

2:29

All mu ub

Squat from ground all ub

Bike from 70-88 rpm

Last 3 rounds were mental

8-8-23

Elizabeth

21-15-9

Powerclean 135

Ring dips

Time: 4:55

Cleans ub. Dips as 11-6-4, 6-4-3-2, 5-2-2

20min cap

400m run

21 t2b

400m

18 t2b

400m

15 t2b

400m 

12 t2b

Time: 12:45

T2b as 13-8, 9-6-3, 8-4-3, 6-3-3

8-7-23

Strict press

10-8-6-4-2

Superset with

10 dbl Db push press 50#

75

95

115

125

135

2:30 on/2:30 rest

12/10 cal bike

8 SA alt db snatch 70/50

Max rep burpees

Until you get 150 burpees

Goal 7-9 rounds

Total: did it in 8 rounds with taking round 6 completely off.

Burpees were 30, 26, 24, 20, 15, off, 22, 13.

Bike at 85 rpm every round.