11-17-23

 20cal ski warm up

Partner WOD with Gary

8 rounds each

Partner 1
10 ub pull ups

4 shuttle runs, 25ft down/back

Partner 2

Front plank KB pull throughs on elbows, 35#

Partner 2 works while Partner 1 completes one round then switch

Time: 13:33 to complete the 16 rounds

Floor Press

10x135

10x165

3x10

185

15min z2 bike

rpm 60

cals 177

11-15-23

 20 rep max back squat

185

4 rounds

15 banded KBS, 70# w/red band

5 strict pull ups

Partner WOD

For time:

4 rounds

25/20 cal bike (one partner does the whole bike each round)

10 synchronized single arm db ohs 50#

20 synchronized alternating SA DB clean and jerk 50#

10 synchronized single arm db ohs 50#

straight into 

3 mins max sandbag to shoulder 150/100#

Time: 14:36 for the 4 rounds

24 sandbag cleans in 3 min

15min z2 ski

3,592m

226 cals

about a 2:05 pace

11-14-23

 4 rounds

4x10

KB RDL 70#

4x10

BB front rack walking lunge, 135#

4x12

Banded PVC lat pull downs, grey band

21min amrap

Every 3 min beginning at zero bike 15cals

10 powerclean 115#

15 t2b

20 pistols

100m run

start back where you left off after biking.

Each round is 46 reps

Total: 3+39 (177 reps)

cleans ub

t2b all 8-7

bike all less than 1 min riding around 65 rpm

15min z2 bike

cals: 146

rpm avg 55

11-12-23

 5 min row

30 sec on

30 sec mild

On avg 1:41

Mild avg 1:55

Total distance: 1,417m