5-1-24

 Thunder Bros shoulder    

Seated DBL DB press with 2 sec neg

12 at 25

10 at 35

8 at 45

6 at 50

Max reps at 35 = 23

4 rounds of 

15 Dbl DB arnold press + 15 dbl db eye level openers + 15 dbl db arnold press + 15 preacher bar wide grip upright rows + 15 narrow grip preacher bar upright rows

DB were 20#

This was tough. Last 2 sets had to break the Arnold press.

Team of 3 - you go, you go, i go

ski 5k

Team: me, JB, Ashley skiing 250, 250, 200. 

Time: 17:59

4-30-24

 Every 6 minutes for 4 rounds

50 cal bike

20 hand release push ups

alternating with

50 cal bike

12 powerclean 135#

Time: 3:35, 3:57, 3:45, 3:50

All bikes tried to hold 70 rpm, ended up closer to avg 67 rpm. All completed 50 cal under 3 min: 2:49, 2:52, 2:57, 2:57.

PC all quick singles, HRPU ub.

rest 5 min

Every 6 min for 4 rounds

800m row

6 rope climbs

alternating with

800m row

25 wallball 20#

Had about 30 sec left each of first 3 rounds. The first WB round I didn't have a ball so that took time to get. Rows took 3:07-3:15. RC no problem. WB unbroken.

4-28-24

 Thunder Bros Leg Day

Warm up

3 rounds

20 jumping squats

10 banded squats each leg, green band, 20" box

Back Squat

15 light - 95

5 feeder - 115

5 feeder - 135

5 feeder - 165

15 reps heavy - 185

30% of heavy set for 7 reps, rest 15 sec, x5 - 135

Banded BB RDL

3 sec neg, 1 sec up

12 with red band empty bar

10 with black band and 75#

10 with black band and 95#

8 with red and black band and 95#

4 rounds

15 heel elevated (on 45# plate) KB goblet squats, 53#

straight into

20 triple pulse walking lunges, bodyweight

Accumulate 3 minutes of dead hang from a pull up bar afap

2 minute hang

rest 1 min

1 min hang

3 minutes in 4 minutes

4-27-24

 QC Fit North vs. West Comp

We won the first WOD

1 min max cal bike

2 min max rep SA devils press 50#

other partner go

1 min max cal ski

2 min max distance plate push.

I hit 45 cals on bike, 20 DP, 20 cal ski, 6 trip plate push

Olympic complex

1 powerclean

1 squat clean

1 front squat

1 s2o

Goal was 225, and I hit it: https://youtube.com/shorts/wxi5xwEdfCA?si=c5IJJZ1c_-gYptAN

Tommy hit 305.

Combined weight was 530. (2nd place by 20 pounds)

Chipper

20 min cap

Buy in - 800m run in 200m increments

80 wallball 20#

80 DUs

60 deadlift 225#

60 box jump over 24"

40 SA DB snatch 50#

40 HSPU

20 pull ups

20 lateral burpees over bar

Buy out - 800m run in 200m increments

Time: 16:09 (2nd by 19 sec)

4-26-24

 Thunder Bros

4x12

Rack pulls

135

185

225

225

3x15

SA DB curl + hammer curl 25#

This burned!

15min z2 bike

avg rpm 63

210 cals

100 at 7:19

200 at 14:22