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Clean and Jerk
2,2,1,2,2,1,1,1 build to heavy
165
185
205
165
185
205
205
225
no misses. Was happy to hit 225 pretty easily.
10 rounds YGIG partner
5 TnG powercleans 165#
10 bar facing burpees, fast
Time: 7:01
JB and I were partners vs. Kate and Gary. We were 38 sec behind them - the last set of burpees.
4 rounds
30 DUs
50ft handstand walk
Time: 9:18
Hs walk was MUCH better today. All DUs ub.
15min z2 bike
rpm 58
cals 163
Back Squat
4x10
95
125
145
175
Deadlift
4x10
175
205
225
245
2 rounds
18 cal bike
120 ft sandbag walk 150#
3 Sandbag cleans 150#
90 ft handstand walk
3 Sandbag cleans
120 ft sandbag walk
18 cal bike
rest 5 min
Rd 1: 8:58
Rd 2: 11:32
Total with rest: 25:32
Hs walks were awful. Best ub distance was 7 yards. First 90 ft took 3 minutes, second took longer. First round I used the 150# Dball, 2nd round I used the 150# sandbag. Sandbag is harder to walk with due to girth.
15min z2 bike started 1 min after finishing the wod
122 cals
4 rounds not for time
10 floor press 165#
10 plate front raises 35#
10 ring curls
10 SA DB overhead tricep extensions 35#
For time
35/30 cal rogue bike buy in at 70-75 rpm
50 ft handstand walk
400m run
30 hang powerclean 135#
20 burpees to high target 10"
Time: 8:40
hs walk inefficient
run felt great
hpc as 10s
burpees steady
15min z2 bike
115 cals
Back squat
Build to heavy
5x3
185
205
225
245 (failed after 1 rep)
225
225
4 rounds
A. 8 BB glute bridges (135, 135, 155, 155)
B. 10 Floor Press (135, 155, 155, 155)
6 ring dips
C. 8/8 landmine lateral squats
Teams of 2
10 rounds total
YGIG
Shuttle run - 5 back, 10 back, 15 back
Rogue bike 12/10 cals
8 burpees
8 box jump 24"
Time: 17:01
Teammate: JB. We won.
