9-30-23

2min row

42 cals 

For time

200 box step ups, 20" all athletes

Every 2 mins beginning at 0:00 do 4 powercleans 165#

Time: 7:53

Did bsu were 50, 50, 52, 48.

Powerclean

3-2-1-3-2-1-1-1

135, 165, 185, 135, 165, 185, 185, 185

Wide Stance Box Squats

8x4

135

165

195

225

255

275

305

315

Strict Pull Ups

6x5

9-27-23

 4 rounds, not for time

10 back squats

10 deadlifts

10 double KB RDL, 53#

15 single leg calf raises

Squats were 135, 155, 155, 155

DL were 135, 185, 185, 185

5 min amrap

8 OHS 95#

8 lateral burpees over bar

8 t2b

rest 3 min

5 min amrap

bike cals

rest 3 min

5 min amrap

8 OHS 95#

8 lateral burpees over bar

8 t2b

R1: 3 + 13

R2: 62 cals

R3: 3 + 5

I didn't have it today. No go. 

9-26-23

 For Time:

50 wallball 20#

50 cal row

50 Single arm alternating DB snatch 50#

Rest 5 minutes and do a 2nd round.

Score is 2nd round time.

Time: 8:48

Round 1 was unbroken in 7:05. Row was 2:35.

Round 2 was unbroken wb, row in 2:53, and snatches broken too many times.