Thunder Bros Shoulders
Single arm DB press
5 rounds
1 strict press + 5 push press with 2 sec pause at top
35
50
50
50
60
BB reverse grip strict press w/3 sec neg
4x12 with 75#
Seated alternating DB front raise
4x10
15
20
25
25
BB wide grip upright row into narrow grip upright row
2 sets of 15 into 15 - 45#
15min zone 2 bike
202 cals
62 rpm avg
Hit 100 cals at 7:45 and 200 at 14:53
Every 4 minutes for 4 rounds
500m row
6 wall facing handstand push ups
Done by 3 minutes each time.
All rows were 1:45.
rest 5 min
Every 4 minutes for 6 rounds
400m run
20 t2b
alternate t2b every set with
20 c2b
all runs were between 1:45 and 1:53.
t2b were 10-10, 10-5-5, 10-5-5
c2b were 10-7-3, 10-5-5, 5-5-5-5
Thunder Bros Legs
Front squat
7 reps w/7 sec neg - empty bar
7 reps w/6 sec neg - 95
7 reps w/5 sec neg - 125
7 reps w/4 sec neg - 145
7 reps w/3 sec neg - 165
7 reps w/2 sec neg - 165
7 reps 2/1 sec neg - 165
Superset
20 banded light KBS
10 copenhagen adductor each leg
rest 90 sec
Used 35# kb with red band for first set, grey band for rest of sets.
Burnout
90 sec max rep Single leg Bulgarian split squat post assisted w/medium weight db
rest 2min
do the other leg
Used 20# db. Got 52 reps each leg.
15min z2 bike
62 avg rpm
197 cals
Got 100 cals in 8:23 then nearly another 100 cals in the final 6+min.
Superset
10 Banded core rotations each side, red band
20 GHD kayaking
Thunder Bros Biceps
SA preacher DB curls
4x12 with 3 second negative
25# for 3 sets, 4th set did 8 reps at 35# then dropped to 25#
BB cheat curls
Swing up and 3 sec negative
10 reps, 65#
10 reps, 75#
10 reps then drop 30% and do 10 fast reps, 75# then 55#
10 reps then drop 30% and max reps, 75# then 55#. Did 15 reps for max.
Crossfit Games 2024 Quarterfinals WOD
20min cap
3 rounds
50 wallball, 20#
50 lateral burpee box jump overs, 24"
Total: 257
WB were 50, then 5 sets of 10, then 15-15-20. I should've done bigger sets on 2nd round.
Burpees were ub and consistent. Second set was mental.
Powerclean and split jerk
Sets of 2, build to heavy
95
115
135
155
175
195
210, missed the jerk on first rep. Did clean only on second rep.
225, missed first clean and stopped.
Thunder Bros shoulders
3 sets of 10
DB bent front raises into rear raises, 10#
BB Push Press
12 at 6 RPE - 95#
10 at 7 RPE - 115#
8 at 8 RPE - 145#
6 at 9 RPE - 165#
6 reps then drop 30% and max reps - 165# drop to 115# and hit 16 reps
Seated Dbl DB press
15 reps at 3 sec up, 3 sec neg - 25#
3 reps at 3 sec up, 3 sec neg then 3 fast reps done 3 times (for total 18 reps) - 25#
12 reps no tempo - 25#
10 reps - 35#
10 reps then drop 30% and do 10 reps - 45# then 35# - only got 6 and 5 reps
8 reps then drop 30% and max reps - 35# then 25# - got 15 reps at 25#
3 sets
10 DB lateral raise, 15#
straight into
Drop 30% and max reps until ROM is poor, 12#
straight into
Drop 30% and max reps, 10#
Set 1: 10, 25, 15
Set 2: 10, 25, 15
Set 3: 10, 25, 15
This burned and pumped us up
Accumulate 3 minutes of dead hang from the pull up bar in the shortest time possible:
2 minute dead hang unbroken (this is a PR, hands were getting tingly)
rest 1 min
1 minute dead hang unbroken
Total: 4:00 to accumulate 3 minutes of dead hang.
This really helped loosen up the shoulders after all that.
Sprint work
Ran at 70% max
25m
50m
100m
200m
50m
100m
200m
On assault runner
15min z2 bike
152 cals
56 rpm avg
4 rounds for time:
300m run
5 hang powercleans 135#
5 bar facing burpees
3 ring muscle ups
Time: 9:37
This felt great. Unbroken throughout.
Rest 10 min
15min cap
15-12-9-6-3 Devil's Press 50#
45-36-27-18-9 Abmat situp
Time: 12:23
The 15 set of DP was tough but after that felt good. Abmats unbroken.
Thunder Bros Legs
Back squat with 1 sec pause at top
10 with light weight
8 w/ moderate
6 w/heavy
20 rep max
rest 2 min between all
135, 185, 225, 185
Kickstand Dbl DB RDL w/foot on wall
3x15 each leg with 3 sec negative
15# db
BB Glute Bridge
15
12
10
10
95, 115, 135, 155
Banded Box Step Ups 24"
3x30 per leg
Green band
These burned! Great movement.
Landmine 180s
3x20 w/15# on bar
Thunder Bros Arms
Superset
15-12-10-8
Close grip bench with 3 second negative and 1 sec pause at bottom
straight into
4x10
BB curls, 3 sec neg
Close grip weights 95, 115, 125, 145
BB curls at 65, 70, 75, 80
Superset
15-12-10-8
Dips on the horns
Banded with red band for the 15, bodyweight for the 12, weighted with 35# for the 10 and with 50# for the 8.
Straight into
15-12-10-8 each arm, alternating
DB curl with 3 sec negative, 35#
For time:
5 rounds
15 cal bike
10 deadlift 225#
10 box jumps, 24"
Time: 10:50
Bike at 75 rpm the first set then 62-65 the others. DL were 10 then all 6-4, shouldve held on for 10 on the last set. BJ ub.
15 min z2 bike
127 cals
Avg 48 rpm the first 7:30 min
Avg 58 rpm the 2nd 7:30
Thunder Bros Shoulder
Shoulder Press
15 x 95
12 x 95 with 2 sec neg and 1 sec pause at bottom
10 x 100 w/2 sec neg, 1 pause
8 x 105 w/2 sec neg, 1 pause
6 x 115 w/2 sec neg, 1 pause
Half kneeling SA banded DB press
Red band
12-10-8-then max reps with no band at 70% of your 8 set weight
Used a 25# for banded sets, then 15# for max set.
53 reps with right arm
43 reps with left arm.
Double KB kipping upright rows
3x25
12 kg
18 kg
18 kg
For time:
90 burpees to a 12" target
45 bar muscle ups
divide work however you want
Time: 17:21
I did 15 sets of 6 burpees and 3 bmu.
First 5 rounds were 4:44.
Second 5 rounds were 6:20 (11:04).
Third 5 rounds were 6:17.
I think I could go sub 15 min if I didn't do all that shoulder work first.
All BMU unbroken
Every 3 minutes for 5 rounds
500m row
max distance hs walk
Rows were 1:45, 1:46, 1:47, 1:47, 1:48. These felt good.
Hs walk was one length, then 5, 3, 4, 5 mats
Every minute for 9 minutes
2 wall facing hspu
6 push jerk 135#
I got 2 minutes rx then dropped to 4 push jerk on the 3rd minute. Changed to 2 hspu on the 5th minute.
3 rounds
10 BB roll outs
15 sit ups
1 min high plank hold
Thunder Bros
Leg Day
A. 3x30 seated banded single leg hamstring curls
straight into
15 KB RDL with toes elevated on 45# plate w/3 second negative, 53#
B. Front Squat with 3 second negative
15 at 95#
12 at 105#
10 at 115#
8 at 135#
This was good. Could've gone heavier across. Could've done 8 at 155#.
C. BB Back Rack Lunge Return
3x20
95
115
135
D. Sumo DB squats on 45# plates.
20 reps on the minute for 10 minutes.
25#
25
25
35#
35
50#
50
70#
70
70
This was easy. Couldve done 90# across. We know for next week now.
E. Low plank oblique tucks
3x30 total
Crossfit Destin
Powersnatch
Build to heavy
75
95
115
135
155
165 miss
165
175
185 miss
185 miss
12min cap
21-15-9
Hang Powersnatch 95#
Box jump overs 24"
HSPU
Time: 7:37
All unbroken except HSPU. Goal was 12-9, 8-7, 9 on HSPU. I did 12-9, 9-6, 9. I was happy with this. HSPU went well. The only place to make up time is less rest before and between hspu sets.
Crossfit Destin
10min amrap
5 burpee ring muscle ups
35 DUs
50 ft single arm front rack KB walking lunge 53#
R: 4
Had 3 sec left. No misses on MU. All lunges ub. DU had 1 break each set.
rest 5 min
10min amrap
60 single unders
15 ft handstand walk
15 KBS 53#
15 ft handstand walk
R: 3 + 7 KBS
Hs walk after single unders were ub 2 sets, 1 break on 3rd set. Hs walks after KBS were awful. This is what killed my performance. KBS unbroken.
Back squat
5x8
135
165
185
205
225
Crossfit Destin
3 rounds
3 min Amrap
5 powerclean 155#
10 bar facing burpees
max cal bike
rest 2min
R1: 40 cals
R2: 33 cals
R3: 30 cals
cleans and burpees ub. Bike were 70, 65, 62 rpm.
rest 2 min
9 min cap
15 powerclean 155#
30 bar facing burpee
40 cal bike
Time: 7:33
cleans as 8-4-3, burpees were slow, done at 4:10. Bike was 58-60 rpm.
Tabata abs
Side crunches
177 total in 8 rounds
Plank shoulder taps
136 in 8 rounds
Passion WOD
For time:
100 DUs
800m Back Rack Carry 165/105#
100 Bar Facing Burpees
Time: 22:23
This is a PR.
DUs were 69, 76, done. Walks were 200, 400, 600, finish.
Burpees unbroken in 8:53.
Not sure what time was on the rope, wasn't long. Around a minute. Came in door from walk at 13:19.
Partner WOD
Partnter: JB
10-9-8-7-6-5-4-3-2-1
Sandbag over shoulder 150#
Wall walks
Split evenly, partner must complete full half set of movement before other partner goes.
Time: 9:35
Then I went back up the ladder solo:
1-2-3-4-5
Time: 7:55
Back Squat
5x8
135
165
185
205
225
This felt good.
Practice for North vs. West WOD
Partner WOD
Partner: Tommy
For time:
BUY IN: each partner individually runs 400m
100 wallball 20#
100 DUs
80 Deadlift 225#
80 box jump overs 24"
60 SA DB snatch 50#
60 HSPU
40 pull ups
40 lateral burpees over bar
BUY OUT: each partner individually runs 400m
Time: 27:18
This was good. Once the DL were done it wasn't bad.
Runs were about 2min.
WB we did 30, 30, 30, 10
I did all 100 DUs and only broke 1x at 41. That was great.
DL I did 30 as 3x10.
BJO I did 2 sets of 25.
DB snatch I did 2 sets of 20.
HSPU I did 22.
Pull ups I did 23.
Burpees I did 20.
This was a good split of work. Very efficient.
8 rounds for time
200m run
3 rope climbs
Time: 15:45
This was good pace. All climbs to the tape, all but 4 were done in 2 pulls.
rest 5 min
3 rounds
Every 6 minutes
1000m Ski
Max distance handstand walk
rest 1 min
Ski were all done in 3:55. Hs walk distances by round were 44, 60, 72 feet. Triceps were fatigued on ski.
Pause Back Squat
4x8 with RPE 6-8
105
125
145
165
Clean and jerk work
Complex
1 clean deadlift + 1 hang power clean + 1 powerclean
All UB complexes
75
95
115
135
165
185
185
185
185
Clean and Jerk
1 rep
205
225
225
Partner WODs
2 rounds
10min AMRAP
Partner 1
350m ski
20 DB snatch 50#
Partner 2
5 Deadlift 135#
5 Front squat
5 Push Press
5 Back Squat
switch once both partners finish one round.
At 10 min rest 2 min then do it again for a 10 min amrap.
Both 10 min amraps we completed 2 full rounds each with 50 sec left.
rest 7 min
20min cap
100 synchro burpees
80 t2b
60 box jump over 24"
40 hspu
Time: 16:32
Partner: Adonai
We won. Burpees took 8:25. T2b were 8, 10, 12, 10. BJO I did 40 of the 60 as 2 sets of 20 cuz he would do more hspu. He did 25 hspu, I did 10, he did 5.
18 min cap
1-2-3-4-5-6-7-8
Powerclean 185
Wall walk
Time: 14:28
Last 8 wall walks took me 2:03. All cleans singles, quickish.
4x1
High hang powersnatch + powersnatch
75
95
135
145
155
Back squat
6x4
135
185
205
205
205
205
225
225
Bench Press
4x6
135
4 rounds
20 wallball 20#
20 cal ski
20 wallball
rest 1 min
Time: 13:25
Time without rest included: 10:25
All wb unbroken. Ran across gym to ski. Ski slowed down slightly each time. On the second set I lost 5 sec cuz the ski didn't reset.
2:29, 2:40, 2:35, 2:41
Complex
1 clean deadlift + 1 hang squat clean + 1 squat clean and split jerk
95
135
165
185
185
This felt great. The 185 squats were no problem. I'm feeling really good lifting lately. Couldve done more but had to leave to get Max to school.
4 rounds
Every 4 minutes:
800m run
Max rope climbs
rest 1 min
800m run was too much for 4 min, he wanted us to run for 3 minutes then get 1 min of rope climbs in. I ran on the air runner. Ran at 8+ speed the whole time. All 4 rounds I ran to 3 minutes and hit 0.41 miles which is about 650m.
My rope climb sets were to the tape (18 ft) and I got 2, 2, 4, 4. The difference between 2 and 4 was on the 2 sets I walked from the air runner around to the other side. On the 4 sets I used the back doors, way faster.
For time:
2000m row
Every 2:30 starting at 0:00
5 ring muscle ups
Time: 17:29
RMU were 5, 5, 3-2, 3-2, 3-1-1, 2-1-1-miss-1. I had 130m left at the 15 minute mark. I finished it at 15:29. I didn't do the RMU because form was falling apart and I didn't want to get hurt. So I penalized my time by 2 minutes.
Every 3 minutes for 6 rounds
200m ski
1 rope climb
200m row
Times: 1:47, 1:45, 1:43, 1:42, 1:39, 1:38
Powerclean and Split Jerk
80% for 3x3
85% for 2x2
80% was 195, hit all no problem
85% was 210, hit the first set easy so went up to 215 on second set. Hit that easy so did a 3rd set at 225.
Hit the first 225 easy, missed the split jerk on the second rep so did a 3rd rep and nailed it.
Clean is feeling strong! 225 was no problem at all. Loving how I'm feeling on the olympic lifts lately.
Core
Landmine 180s
4x10 with 15#
Front plank
3x30 sec
Side plank right
3x30 sec
Side plank left
3x30 sec
Side crunches to touch the heels
2x60
Crossfit Allegiance
Partner WOD
For time:
2 rounds
1k row
800m run
30 hang powerclean 135#
40 burpee box jump 24"
50 kbs 53#
Time: 26:12
We won the wod.
Partner: Al Regdos
We split everything even. Row as 250m, run was together, cleans in 5s, BBJ in 10s, KBS 25s.
Open 24.3
15 min cap
5 rounds
10 thrusters 95#
10 c2b
rest 1 min
5 rounds
7 thrusters 135#
7 bar muscle ups
Total: 127
Finished 6 bmu in the 2nd round. I should've had 7. I had 4 seconds left and was at the top of the bar but just bitched out. Def would have hit it.
135 thrusters were legit. Did 4-3 both times. Too much standing around.
First part was 10, 10, 6-4, 6-4, 6-4 for both thrusters and c2b.
Tiebreak time was 7:59.
22 min cap
10-9-8-7-6-5-4-3-2-1
Wallball 30#
1-2-3-4-5-6-7-8-9-10
Line facing burpees
15/12 cal bike after each round.
Time: 18:17
All unbroken. First bike was 73 rpm. Next 2-3 were 66 rpm, rest were 61 rpm.
Every 3 mins
500m row
Max rep wall facing HSPU
rest 2 min
500m row
max rep deficient strict HSPU 3"/2"
rest 2 min
500m row
max rep strict HSPU
rest 2 min
500m row
max rep kipping HSPU
Totals: 6, 3, 7, 15
For time:
1000m run
Every 2:30 starting at 0:00
25 ft HS walk
Time: 8:09
I did shuttle runs. I did 100 shuttle runs of 25 ft. I forgot to do the math to convert ft to meters, so I only did 800m. I needed to run 130 shuttle runs to hit 1k. My bad.
Every 3 minutes for 5 rounds
15 cal row
12 box jump overs, 24"
9 cal bike
Times: 1:27, 1:30, 1:33, 1:37, 1:55
Legs were like lead on last bjo set
Clean and Jerk
4x2 at 75%
3x2 at 80%
75% was 175 all tng
80% was 195 quick singles.
This felt really good. Especially the cleans.
Every 2 min for 10 min
10 C&J at 135
First set was tng in 27 sec
The rest were all quick singles in 35-44 sec.
I should've done more tng and worked that.
20min z2 airdyne at home
Doesnt have a screen to give me stats.
10 TGU, 70#
No problem
10 TGU, 88#
No problem
Attempted TGU with 106 each arm
Problem: couldn't press it up.
Open 24.2
20 min amrap
300m row
10 deadlift 185#
50 DUs
each round is 90 reps. Every 10m is a rep on the rower.
R: 7 + 27 (657 reps)
I felt very happy with this. Nailed my pacing perfectly. Froning said to row your 5k pace. I did that, held a 1:55. Except for the last minute I pulled a 1:46. Ended with 25m left.
DL unbroken.
DUs were good. Ub on first and last set. Had 2 purposeful breaks at 30 reps. The other sets had 1 or 2 unplanned breaks but got back going quick.
Fast transitions.
At peak efficiency I may have been able to finish round 8. So this went very well.
20 min cap
30 wallball 20#
25 cal bike
rest 1 min
40 wb
30 cal bike
rest 1 min
40 wb
30 cal bike
rest 1 min
30 wb
25 cal bike
Time: 15:55
Unbroken throughout.
2:32
3:33
4:03
2:57
Bike cadences were 71, 66, 61, 65.
Snatch
Every 2 minutes:
4 sets of 2 at 75%
3 sets of 2 at 80%
I did 155 for 4 sets and 165 for 3 sets. No misses.
This is the best I've hit at the hip, probably ever.
For time:
5 OHS 185#
1 rope climb
4 OHS
1 rope climb
3 OHS
1 rope climb
2 OHS
1 rope climb
1 OHS
1 rope climb
rest 1:1
10 OHS 155#
1 rope climb
8 OHS
2 rope climb
6 OHS
3 rope climb
4 OHS
4 rope climb
2 OHS
5 rope climb
Total time with rest: 26:56
First part was 9:04.
Goal was unbroken but I lost the first rep of the 3 set out front. Went from the floor for all OHS.
I only rested 7 minutes cuz 9 was going to be too much.
2nd part was 10:56 all unbroken.
OHS on UA side and then had to walk over for every rope climb.
I was really happy with this. Moved the 185 well.
3 rounds for time
8 shuttle runs, 25ft (8 trips of 25ft)
24 pull ups
24 wallball, 20#
8 shuttle runs
16 c2b
24 wallball
8 shuttle runs
8 ring muscle ups
24 wallball
Time: 6:42
I beat Gary by 4 or 5 wallball. He beat me to the rings but I did 5,3 and he did 5, 2, 1.
Pull ups ub, c2b were 8-8, wb ub. I definitely could've hit 6 RMU ub, not sure at that point if I wouldve hit all 8.
Rest a few minutes
Grip work
5 minutes of
20 sec dead hang
40 sec dbl db farmer hold, 50#
20 min row
5,204m
5k @ 19:17
1:55.7 pace
360 cals
Was thinking z2 pace. Haven't rowed z2 in a long time. Put headphones on and listened to Bayside and just rowed on 6 damper. Closed my eyes for 3 straight songs. Sang a line here and there. It was probably closer to z3 pace. Held steady throughout. Cal/hr at the end was 1126.
Open 24.1
15 min cap
21 dumbbell snatches, arm 1
21 lateral burpees over DB
21 db snatch, arm 2
21 LBoDB
15 db snatch
15 LBoDB
15 DB snatch
15 LBoDB
9 DB snatch
9 LBoDB
9 Db snatch
9 LBoDB
Rx is 50#
Time: 11:30
My goal was sub-10. The 15 sets of burpees killed me. I died. DB was unbroken except for right arm 15 set I did 9-6 which was weird.
I def would rather work out at my normal time in the morning. This 6pm stuff isn't my style.
Finished 15 set at 9:01.
Splits for each movement were:
45 sec
1:48
2:37
3:56
4:48
6:18
7:28
9:01
9:46
10:34
11:04
11:30
Warm up
500m row
1:48
Build up for EMOM
1 Cluster + 1 Thruster + 1 Split Jerk
2 sets at 75
2 sets at 95
2 sets at 115
1 set at 135
20min EMOM
1 Cluster + 1 Thruster + 1 Split Jerk
Do all 3 lifts unbroken in the same minute.
Score is the lowest weight you used.
Score: 135
I did the first 10 sets at 135 then did the final 10 sets at 145. This was good work. I was hoping for 135 for all 20 sets, so pumped that I did 145 for 10 of them.
I might make this a weekly WOD to build up in weight on.
25 min cap
4 rounds
500m row
3 rope climbs
400m run
5 ring muscle ups
Time: 24:51
Started with the run because all rowers were taken. All unbroken.
Splits were 5:44, 6:16, 6:45, and 6:06. The 3rd round was slower cuz I stood and caught my breath too long before the muscle ups.
Runs were 1:44, 2:00, 2:02, 2:00. Rows were 1:48, 1:50, 1:50, 1:52.
Rest 4 min
15 min cap
4 rounds
10 single arm DB clean and jerk 50#
50 ft SA front rack walking lunge, 50#
10 SA DB snatch, 50#
50 ft SA overhead walking lunge, 50#
rest 1 min
Time: 16:15
Finished the 4th set of DB snatch a few seconds before the 15 cap. Then finished the overhead lunge after a short break.
This was harder than I though it would be after the first WOD. 4 minute rest wasn't a lot.
Every 90 seconds for 18 min
15 cal bike
15 cal bike
15 cal bike
15 cal ski
15 cal ski
15 cal ski
15 cal bike
15 cal bike
15 cal bike
15 cal ski
15 cal ski
15 cal ski
This was good work. Finished all bikes between 28 and 32 sec. Finished all ski between 38 and 42 sec.
Powerclean Max
1x1
Goal was 165.
I hit 175.
Missed 185 and 180.
18 minutes broken into:
6 min EMOM
7 burpee pull ups
into
5 min EMOM
9 burpee box jump over 24"
into
4 min EMOM
11 bar facing burpees
into
3 minutes of
13 burpees in the first min
Max devil's press in final 2 min 35/25
Total DP: 13
I should've hit 14 DP. I looked up with 6 seconds left and stopped.
This was challenging. Finished all BPU in 31 or 32 sec, all BBJO in 48 sec, all BFB in 56 sec, 13 burpees in 56 sec. Did 5 DP in the first minute and 8 in the 2nd.
7 rounds for quality
7 cal bike
1 split jerk
rest 2 min
Supposed to hit split jerk percentages of 75, 80, 85, 90, 90, 95, 95. My highest was 88% (205)
155
175
185
185
195
205
205
Hit the 7 cals fast going 90+ rpm
BACK DAY
Superset of 3 rounds
10 banded pvc Lat push downs, green band
10 BB supine grip bent row, 75#
Superset of 3 rounds
10 RDL 75#
10 single arm landmine gorilla rows, each arm, 45#
During these 2 supersets I also added 7 rounds of 6 strict pull ups
Superset of 5 rounds
10 Deadlift 135, 165, 185, 205, 225
10 landmine 180s
Finished with 5 rounds of
20 russian KBS 53#
rest 30 sec
1 min unbroken dead hang from pull up bar
Open 23.3
In 6 minutes complete
5 wall walks
50 DUs
15 powersnatch 95
5 wall walks
50 DUs
12 powersnatch 135
if you complete that, you have to the 9 minute mark to complete
20 strict hspu
50 DUs
8 powersnatch 185
Total: Finished 8 strict hspu
This is 2 reps less than in 2023. I had one missed rep. However, everything leading up to the shspu was smoother and felt better. My tiebreak time was 2:11. First snatch set was 8-7, then 135 was all quick singles. All DUs unbroken. Wall walks quick.
Partner WOD
50 Devil's Press 35#
100 T2B
150 Box Jump Over 24"
Split reps evenly. Does not have to be done straight through. Break up in a way that you can go fast. You go, I go.
Partner: Kate
We did 10 rounds of 5-10-15. Averaged 1:15 a round
Time: 12:38
I was all unbroken.
15 min z2 bike
58 rpm average
155 cals
5 rounds
100 ft sandbag carry
6 sandbag over the shoulder
100 ft sandbag carry
rest 2 min
Times: 1:27, 1:09, 0:55, 0:53, 0:50
I ran with the sandbag on sets 3-5.
Rested 2 min between sets
Powerclean cluster sets
5.5.5 rest 10 sec between 5s, then 3 minutes between sets
95
115
135
155
6 minute emom
30 sec max burpee box jump over 24"
30 sec rest
10, 9, 10, 9, 9, 9
This crushed what I did a month ago (6, 6, 6, 6, 6, 8)
rest 3 min
6 minute emom
30 sec max cal bike
30 sec rest
cals: 69
Did 70 rpm during work sets and 40 rpm during rest
Then did z2 bike for 9 more minutes
74 cals
51 rpm
Teams of 2
Break up however you want
55 min cap
2000m ski
60 wallball 20#
50 powerclean 155#
40 hspu
1500m ski
50 wb
40 powerclean 185#
30 hspu
1000m ski
40 wb
30 powerclean 205#
20 hspu
500m ski
30 wb
20 powerclean 225#
10 hspu
Time: 44:38
Partner: JB
I need to build strength and barbell cycling capacity. Did all quick singles in sets of 5 at 155. Singles in slow 5s at 185. Did 5-3-2 singles of 205. Did 3 singles of 225.
HSPU I did all sets of 10 except for one set of 5 which I shouldve done 10
Ski we split in 250s.
WB we did 15s for 60, I did 30 of 50, I did 30 of 40, I did all 30. He did so many more cleans I had to help somewhere.
Snatch warm up
4 sets
2 snatch deadlift + 1 squat snatch + 1 OHS
BB, 75, 95, 95
Open WOD 19.4
12 min cap
3 rounds
10 powersnatch 95/65#
12 bar facing burpees
rest 3 min
3 rounds
10 bar muscle ups
12 BFB
Tiebreak is time to finish part 1.
Total: 111
This was 5 reps better than 2019. Today I got 1 BMU into the 3rd round.
Tiebreak was 4:23. This was 22 sec slower than 2019 but I think it helped me be better in the 2nd part.
Snatch were all 6-4. BFB felt good.
BMU were 10, 6-4, 1.
5 rounds not for time
50 ft single arm kb front rack walking lunge 53#
100 ft 150 Dball carry
35 min cap
5 rounds for time
30/24 cal bike
1 trip plate push 45# (50ft)
20 wallball 30/20#
10 hang powerclean 135/95#
Time: 26:45
Wallball were tough. Unbroken on first set then 10-10s. Cleans were unbroken first set then 5-5.
27min cap
4 rounds
30 cal row
5 rope climbs
rest 1 min
rest 3 min
4 rounds
400m run
100 ft handstand walk
rest 1 min
Time: 27:00
Did first part in 16:35 including rest.
2:37, 1:08 row
3:58, 1:13 row
3:20, 1:18 row
3:40, 1:21 row
Got 18 ft into second hs walk in 2nd set. Both 400s in 2:00.
12 min amrap
1-2-3-4-5-6...
Db snatch 70#
T2B
Total: 122 reps
Did 11 snatch plus 1 t2b. All ub, but too much rest between movements.
15min z2 bike
117 cals
51 avg rpm
For time:
30-20-10
cal ski
DB snatch 50#
Burpee box jump over 24"
Handstand push up
cal bike
Time: 27:28
Amy beat me by 12 sec because she could crush the hspu and I had to break them up. I was first to the wall every round.
Hspu were 5x6 first set, 6-4-4-3-3 second set, 5-5 last set.
15min z2 bike
121 cals
51 rpm avg
Open wod 16.4
13min amrap
55 deadlift 225
55 wallball 20
55 cal row
55 handstand push ups
Total: 185, with tiebreak of 10:22
I got 22 hspu. I was slower off the rower than in 2016 and had 8 less hspu, but I did more hspu in less time, which is better. DL were too slow, took 4 minutes.
DL 11-11-11-6-5-6-5
WB 30-15-10
Row was at 1050-1130 whole time.
Hspu as 7-7-4-4
30 min z2 bike
273 cals
55 rpm avg
First workout back from Big Sky ski trip
5 rounds, rest 90 sec
20 box jump over, 24"
12 dbl db push jerk, 50#
Time: 10:58
1:05, 1:01, 0:58, 0:58, 0:56
Clean complex
8 rounds, 4 building, 4 challenging
1 clean deadlift + 2 clean DL 1 inch from ground + 1 squat clean
95, 115, 135, 155, 165, 165, 175, 185
This felt smooth
Every 90 sec for 7 rounds
10 sec max effort row
4 front squats 135#
Had about 40-50 sec rest each time.
Rowed a total of 47 calories in the 70 total seconds. Was averaging a 2500 pull, hit 3100 2x.
15 min z2 bike
148 cals
54 rpm avg
Every 4 min for 5 rounds
10 single Db clean and jerk, 50#
10 c2b
10 single DB snatch, 50#
10 t2b
Times:
1:44
1:38
1:36
2:03
2:41
UB through 3 rounds. 4th round had to do t2b as 5 kip and 5 dead hang. 5th round was c2b as 8 butterfly and 2 kip. T2b as 3 kip, and then sets of 3 and 4 as dead hang.
6 min of 30 sec on, 30 sec rest
Max burpee box jump over, 24"
6 every round until 8 on last one.
6 min of 30 sec on, 30 sec rest
Max cal bike
69 total cals.
Open 20.2
20min amrap
4 dbl db thruster, 50#
6 t2b
24 DUs
R: 15+10
This felt good and smooth. All thrusters and t2b ub. This was 25 reps less than when I did it in the open. That time I only had 3 DU misses the whole time. This time I had 7.
6 rounds
36 DUs
12 box jump overs, 24"
rest 1 min
Time: 8:58
All DUs ub. All BJO bounding ub.
42, 41, 40, 38, 39, 37 sec each round.
Clean Complex
Every 2 min for 16 min
1 clean deadlift + 1 clean high pull + 1 squat clean + 1 front squat
Worked at 165 whole time. Missed first squat clean out front.
20 min cap
10 wall walks
50 ft back rack walking lunge, 135#
8 ww
50 ft
6 ww
50 ft
4 ww
50 ft
2 ww
50 ft
Time: 13:33
WW felt better than I thought they would.
4 rounds
25 wallball 20#
25 cal ski
rest 90 sec
Time: 13:15
WB ub, ski at 1300 each time. 2:10, 2:10, 2:13, 2:15
15min cap
8 Deadlift 225#
16 t2b
7 dl
14 t2b
6 dl
12 t2b
5 dl
10 t2b
4 dl
8 t2b
3 dl
6 t2b
2 dl
4 t2b
1 dl
2 t2b
Time: 8:05
DL ub, t2b as 10-6, 7-7, 6-6, 5-3-2, 4-4, 3-3, 2-2, 2
Warm up
500m row in 1:41
5 rounds
10 Slamball 20#
rest 30 sec
5 rounds
6/6 Toes to rope
5x10
BB good morning
Single leg RDL
5x5 each leg, 35#
5 rounds
5 each leg, rear lunge return with a twist holding a plate
15, 15, 25, 35, 45#
5 rounds
15 flutter kicks in hollow hold
Every 2 min for 5 rounds
8 bar facing burpees
50 DUs
Time: 1:05, 57, 55, 55, 53 sec
Unbroken DUs sets 2-5. First set broke 2x.
Team of 2
1k row buy in
21 rounds
1 bar muscle up
2 deadlift 315#
3 hspu
1k row buy out
Time: 21:45
Partner: JB
We split row in 500. My first row was 1:43, second was 1:38.
Did all 22 DL, wore belt. That was heavy for me.
Powerclean and jerk
1 rep each at the following percentages:
55, 60, 65, 70, 65, 70, 65, 70, 75, 80
130
140
155
165
155
165
155
165
175
190
No misses
15 min AMRAP
1-2-3-4-5-6...
Deadlift 185#
HSPU
Rope Climb (these go away after the set of 4)
Bike cals
Wallball 20#
Total: finished 7 of the 9 set of hspu. All unbroken throughout.
10min alt EMOM
15cal row
21 wallball 20#
Did this 2 weeks ago while sick and finished it. Did it today and crushed it. Was off at 40 seconds every round. Couldve easily done 7 rounds, maybe even 10.
OHS
5x2
95
135
165
185
215
This felt great. Missed getting 215 s2o on first attempt. Then nailed it.
Snatch complex
1 powersnatch + 1 OHS + 1 squat snatch
95
115
135
155
165
Took me 5 attempts to complete 165. I kept missing the squat snatch out front. The powersnatch felt amazing, jumping off the floor.
Warm up
3 rounds
5 Single Leg KB RDL
3 TGU each arm
5 GHD side raises each side
First round used 53# then used 70# for second 2 rounds.
Deadlift
Build to heavy set of 3
95
135
185
235
265
295
315
Partner
YGIG
Partner 1
10 Landmine 180s with 15#
20m handstand walk
10 half kneeling landmine shoulder press each arm, 15#
Partner 2
Zone 2 bike while partner 1 goes
Total cals: 176 (34, 41, 35, 31, 35)
I had a good handstand walk day for me. Each round took only 4 attempts. I was steady hitting 5-7m per attempt.
10 rounds for time
35 DUs
must be unbroken
Time: 10:58
13 attempts to get 10 ub rounds. 8 attempts to get the first 5, then hit 5 straight.
Open 14.5, Open 16.5
21-18-15-12-9-6-3
thrusters 95#
bar facing burpees
Time: 18:35
Didn't want to do this. Was 3:10 slower than 2014 and about 2:30 slower than 2016. Spent too much time bent over at the bar before thrusters.
12-9, 10-8, 9-6, 7-5, 9, 6, 3.
All BFB were ub and steady, not fast.
5 rounds
8 shuttle runs 50ft
25 ft SA DB Overhead walking lunge, 50#
25 ft Dbl DB front rack walking lunge, 50#
25 ft Dbl DB farmer's carry walking lunge, 50#
Times: 2:06, 2:14, 2:05, 2:06, 2:09
5 sets of
1 powerclean + 1 low hang squat clean + 1 front squat
115
135
165
185
195
No misses.
Later on I played 1 hour of Raquetball with Dad. He won all 3 games. First was neck and neck. Then next two games I blew leads of 10-6 and 9-5.
6 rounds
Every 4 minutes do 2:30 of:
30 sec front plank
60 DUs
Max cal ski
rest 1:30
Total: 124
20, 23, 20, 17, 23, 21
I finally had a great DU day. 3 rounds were ub. 2 other broken rounds were fast. Only the 4th round was bad, that's why I didn't hit 20 cals.
12 min AMRAP
15 cal row
18 SA DB snatch 50#
21 T2B
R: 3
All unbroken except t2b were 11-6-4, 11-5-5, 6-5-5-5.
Warm Up
3 rounds
10 cal bike
4 push ups
6/6 gorilla row 53#
4 rounds
15 cal ski as fast as possible
rest 2 min
30, 30, 33, 34 secs
20 min cap
60 cal row
50 wallball 20#
40 cal ski
30 GHD
20 cal bike
10 bar muscle ups
Time: 18:39
Row in 2:37, wb as 25-15-10, ski in 2:33 (felt like I was gonna puke after), GHD 10-10-10, bike 20 cals in about 1:20, BMU unbroken.
I was happy with ub bmu at that point in the workout for 10 reps.
Every 2 min for 10 min
90 DUs
I sucked on this again. Biggest set was a pathetic 40. Only hit 90 on the first and last sets. Others got 89, 80, 73.
Open 22.1
15 min AMRAP
3 wall walk
12 SA DB snatch 50#
15 box jump over, 24"
Total: 213
This was 1 rep better than in 2022. I was surprised because I still have the URI and was just moving steady, not trying to crush it. However this was the most efficient DB snatch wod ive ever had because I was finally was smooth on the overhead transition.
At full health I would def beat this.
Chest superset
3 rounds
10 bench press 155#
10 plate deficit push ups
I needed a spot for the last 5 bench reps on 3rd set. Push ups died each set as 10, 7, 3.
40 min cap
1500m row
150 DUs
1000 row
100 DUs
500 row
50 DUs
rest 5 min
1500m run
150 ft hs walk
1000m run
100 ft hs walk
500m run
50 ft hs walk
Time: 40:00
I completed 50 ft of hs walk of the 150.
I am sick with URI so was just here to sweat. Def didn't have the energy I wanted.
Rowed at 1:55 pace.
1500m in 5:49
1000m in 3:49
500m in 1:53
1500m run in 7:59
DUs were crappy, took way too long.
Every 2 minutes for 16 minutes
15/12 cal rogue bike
I biked 87-93 rpm each round to finish between 25-30 sec each time.
Open 18.3
14 min cap
2 rounds
100 DUs
20 OHS 115#
100 DUs
12 Ring Muscle Ups
100 DUs
20 SA DB Snatch 50#
100 DUs
12 Bar Muscle Ups
Total: 372
Finished 20 DUs before the BMU. This is exactly 100 reps less than I did in 2018. My DUs were way worse today than in 2018, that was the difference. My largest set was 36. Not good. RMU were 7-5. OHS 10-10. Snatches were 3-3-3-3-4-4 alternating arms.
The bike first impacted my shoulders.
