3-29-24

 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.

3-27-24

 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.

3-26-24

 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

3-24-24

 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