3-23-24

 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.

3-22-24

 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

3-20-24

 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.

3-19-24

 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.

3-17-24

 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