11-10-23

 2 rounds

5 cal ski

5 single leg hip circles forward/backward each side

15 air squats

Every 3 min for 4 rounds

5 single leg dbl db bulgarian split squats per leg, 50#s

8 single leg stability ball hamstring curls per leg

12 rower plank pikes

14min cap

5 rounds for time

15 plate overhead walking lunges 45#

150m run

10 deadlift 205#

Time: 11:11 ub

Core

3 rounds

15 GHD back extensions

30 sec plank hollow hold 15#

20 handstand shoulder taps

15 min z2 bike

53 rpm avg

128 cals

11-8-23

 4x20

Dbl DB box step ups 20", 50#s

Partner WOD

30min cap

300 cal bike

one partner rides while other performs the following, switch after 1 round, hold consistent rpm on bike

5 Deadlift 225#

50 ft handstand walk

5 DL 225#

Time: 22:08

Our goal was to hold 65+rpm. I held 65+ through 2 rounds then was 64 for a round then 62 from there.

Partner: JB

DL ub. Hs walks were pretty good. Had multiple 5-7 yard walks.

15min z2 bike

52 rpm

117 cals

11-7-23

 3 rounds

10 strict pull ups

10 floor press 165

4 rounds

15 cal bike as fast as you can

rest 90 sec

after 4th bike go straight into

3 rounds

1 trip burpee broad jump

12 t2b

20 air squats

10 deadlift 135#

straight into

4 rounds

15 cal bike as fast as you can

Time: 30:29

1st bike was 100 cadence each time and got off in 22, 20, 20, 23 sec, ended at 6:23.

3 rounds took me 15 min. BBJ after the bike was brutal. All t2b and dl ub.

2nd bike was 88 cadence each time and got off between 27-30 sec.

15 min z2 bike

cadence 55

cals 98

11-5-23

A. Back Squat 

3x5

185

205

225

B. 3 rounds

20 Split stance kbs 53# (10 each split)

20 Renegade Rows, no push up 50#s

16 KB front rack reverse lunge returns 53#

C. Seated DB shoulder press (on floor, legs out front)

3x5 dbl db

35

45

50

Partner wod

Partner: JB

30min Amrap

300ft sandbag carry 150#

50/40 cal row

30 synchro burpees

R: 3 + 11 burpees

We won by a couple burpees over the girls.

15min z2 bike

rpm 54 avg

137 cals