12-1-23

For time

400m run buy in

21-18-15-12-9-6-3

Thrusters 95#

7-6-5-4-3-2-1

Bar facing burpees

rest 3 min

same structure but with

DL 115#

BFB

Time: 15:49 for thruster part.

Did all thrusters in 2 sets 11-10, 10-8, 10-5, 6-6, 6-3, 6, 3. I was happy with how they went, just need less transition time.

I started to feel my low back with 9 thrusters left so I finished and rested the 3 minutes. After doing 5 DL I decided not to push it and be miserable all weekend. It was the right choice. Instead, I did:

15min z2 bike

58 cadence

155 cals

11-29-23

20 rep max back squat

5x95

5x135

5x165

20x195

Partner WOD

For time:

100 cal bike (split however)

50 Synchro WB 20#

50 Synchro KBS 53#

25 Synchro KB snatch 53#

50 synchro kbs 

50 synchro wallball

100 cal bike

Time: 24:17

Partner: Gary

I def held Gary back. First bike in 3:40 doing 10 cals each. WB 30, 20. KBS 25-15-10. KB snatch 5 each arm rotating. KBS 15-15-10-10. WB 15-15-10-10. Bike in 4:30 doing 15 cals each.

15min z2 bike

54 cadence avg

122 cals

11-28-23

 2 rounds

10 BB strict press (bb, 65)

5 half TGU per side, 53#

1 lab overhead dbl KB carry

30sec handstand hold

20min cap

For time:

50 DUs

10 ring muscle ups

500m row

50 DUs

8 rmu

500m row

50 DUs

6 rmu

500m row

50 DUs

4 rmu

500m row

Time: 19:09

RMU as 6-4, 4-4, 3-3, 4

DUs 1 break, ub, ub, 1 break

rows as 1:50, 1:51, 1:51, 1:48

This felt good.  Transitions could be shorter.

11-26-23

 Push Press

Build to heavy

then 3x5

Heavy was 165. This felt great.

3x5 at 95, 115, 135

3 rounds

6 chin ups

10 DB tricep kickbacks per arm, 35#

6 single leg glute bridge

10 TGU

70#

Partner WOD (JB)

4 rounds

60 dbl db box step ups, 50# on 24"

30 synchro SA db hang snatch

rest 1:1

Round times were 5:30, 6, 7, 7. We only rested 4 min between each.

This was tough after Thanksgiving break.