8-18-23

Every 5min for 3 rounds

30cal bike

Max ub set hspu

Rest til 5 min

R1: 1:32 (bike in 41 sec, 15 kip hspu)

R2: 1:53 (bike in 51 sec, 10 kip hspu)

R3: 2:30 (bike in 1:45, 6 kip hspu)

Haven't felt the legs like that in a long time.

Nate

20min amrap

2 ring muscle ups

4 hspu

8 kbs 70#

R: 11+6

All ub except fell off the wall a couple times.

8-16-23

5 rounds on the 90 sec

2 powerclean + 1 push jerk

155

175

185

205

215

All tng.

22min cap

3 rounds

15 cal bike

15 t2b

5 clean and jerk 155#

Rest 3min

3 rounds

15cal bike

10 t2b

5 clean and jerk 185#

Total time: 18:54

Part 1: 6:34

T2b as 15, 8-7, 8-7

Quick singles

Part 2: 9:20

T2b as 10, 10, 6-4

Relatively quick singles

I felt good cycling the BB today.

All bikes 70+ rpm, 380+ watts

8-15-23

Kelly

5 rounds

400m run

30 box jump 24"

30 wallball 20#

Time: 28:10

This was a 1:31 PR over my time in 2020.

Runs were steady. First round completed in 4:34, whereas in 2020 it was 5:19. Box jumps all unbroken. Wall ball unbroken on the first two sets, then 15-8-7, 15-10-5, 15-15. I should have held 15-15 for the last three rounds. I felt good through three rounds, rounds four and five were more of a mental grind.

8-13-23

30min cap

100cal row

80 t2b

60 box jump 24"

40 devils press 50s

20 bar muscle ups

Time: 28:26

Break up however you want.

Did 10 rounds of 10-8-6-4-2