5-10-24

 T-Bros Shoulder

BB Press

15 empty BB

15 at 95

3 at 115

3 at 135

3 at 155 (got 2.5 reps)

5 at 135

BB Press Death Set

Max reps at 105

immediately drop to

Max reps at 75

immediately drop to

Max reps at 55

Reps: 15, 8, 10

Landmine half-kneeling shoulder press

3 sets

12 reps with 3 sec neg each arm, 25#

Partner WOD

Split work evenly

48 cal bike

24 Sandbag over shoulder, 150#

24 hspu

36 cal bike

18 SB

18 hspu

24 cal bike

18 SB

18 hspu

Time: 17:33

Ameer was my partner. SB made us work. I killed the bike at 90+ rpm the whole time.

6 min amrap

12 mountain climbers (both legs = 1 rep)

12 box jump over, 24"

R: 7+8 mountain climbers, quads were on FIRE

15 min z2 bike

55 avg rpm

134 cals

Accumulate 3 min dead hang afap

4:30

Hung for 1:36, min off, hung 42 sec, rest 32 sec, hang 40 sec.

5-8-24

 Thunder Bros Legs

Warm up

2 rounds

15 banded DB RDL, red band, dbl db 20#

15 banded box step up, green band

20 BB good morning

Box Squat with 3 sec negative

5 at 135

5 at 185

5 at 225

5 at 245

Drop 30% from last set and do max reps without tempo

50 reps at 175

Kneeling dbl KB front rack banded hip thrusts

35# KBs, green band

3x15 with 3 sec negative

DB Rear leg elevated split squats

3 sets of

8 reps with 50#, pause 8 sec at bottom on 8th rep

straight into

8 reps with 35#, pause 8 sec at bottom on 8th rep

straight into

8 reps with 25#, pause 8 sec at bottom on 8th rep

15min z2 bike

160 cals

avg 58 rpm

5-7-24

 26 min cap

10 OHS 135#

400m run

20 Hang Clean 135#

600m run

40 Bar facing burpees

800m run

60 wallball 20#

1000m run

Time: 22:42

Unbroken until the wallball, did them 30-15-15. I wanted to do 60 unbroken. Could've done 40 for sure, not sure about 60 at that point. If I did, not sure my time would've been faster due to the impact on the legs heading out for a 1,000m run.

rest 3 min

15min z2 bike

avg rpm 49

cals 105

5-5-24 Beach Town Throwdown Day 2

 WOD #4

10 min cap

In pairs...

A/B 

50 deadlifts 245

30 box jump over 24"

16 wall walks

C/D

50 deadlifts

30 bjo

15 yard hs walk

Time: 7:34

JB and I were A/B

WOD #5

7 min cap

Waterfall each athlete

24/18 cal bike

2 rope climbs must touch rig at top

30 yard sandbag carry 125/90

rest to 7min then immediately into

8 min amrap

63 cal bike

10 rope climb

90 yard SB carry

Part 1: I did in 1:15, team finished at 5:30

Part 2: We finished 4 rope climbs in 2nd round

We took 3rd in this WOD, best finish of the weekend. We were 5th out of 6 overall.

Kate did it as an intermediate individual and finished 3rd. Won $200 and a Stanley water cup.

5-4-24 Beach Town Throwdown Day 1

 Team of 4 for CoEd Masters

Me, Jason Bright, Ashley Adams, Jan Bostic

WOD #1

11 min cap

Partners A/B

2 min max rep wallball

then tag in Partners C/D for

2 min max rep wallball

rest 1 min

A/B have 3 min max rep Clean and jerk

then

C/D have 3 min max rep Powersnatch

JB and I were C/D. We did 54 wb unbroken and 43 snatch at 135. Jan and Ashley did 54 wb and 31 C&J.

WOD #2

12 min cap

All together 300 yard run holding a rope

12-10-8

Synchro SA DB front squat (12), S2O (10), Thruster (8)

then the girls held the dbs in farmers carry, while we did

12-10-8

T2b, pull up, c2b (one person working, other in dead hang)

then run 200m and repeat, then run 100m and repeat.

Time: 12:00 had 2 c2b left

WOD #3

10 min cap

40 synchro line facing burpees (4 people)

1200m row for each pair simultaneously.

Time: 7:42