2-24-24

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

2-23-24

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

2-21-24

Front rack hold

4 sets

20 secs

185

225

255

275

Tall Cleans (like a snatch balance for cleans)

5x3

75

95

95

115

135

8 rounds

1 Squat Clean + 1 front squat

95

115

135

165

185

205

205

205

21-15-9

T2b

Walking Lunge

Push Jerk 135#

rest 1:1

9-15-21

T2b

walking lung

PJ

Total time: 22:52

Part 1: 6:52

Part 2: 9:07

This was all about the PJ.

First part was t2b as 11-10, 9-6, 9. PJ as 11-10, 8-7, 5-3-1.

Second part was t2b as 9, 9-6, 11-6-4 (should've done 10). PJ as 9, 8-5-2, 8-5-4-4.

2-20-24

 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

2-18-24

 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.