12-6-24

Squat snatch

5x3

45

95

115

135

135

4 rounds for time

12 ghd

6 bar Muscle ups

6 squat snatch 135

12 Alternating V-ups

Rest 1:1

R1: 2:13

R2: 2:39, failed the 2nd snatch

R3: 2:37

R4: 2:29

Total time with rest: 17:17

All mu ub. Snatch all singles, felt good.

12-3-24

Partner wod

30min cap

Row 7000m

Everything you switch the person getting on must do 70 dus first, beginning at 0:00.

30min cap

6775 at cap

partner: Jordan

i rowed 1:50 pace

dus consistent

12-1-24

Leg day

Box squat

3 sec negative each rep

5x135

5x165

5x185

5x205

5x225

70% of last set for max reps no box 

20 reps of 155

3 sets

15 banded landmine RDLs 45# on bar, green band 

Into

10 each leg dbl db walking lunge double pulse 20s

2nd set triple pulse

3rd set quadruple pulse

10min emom

10 burpees

Between 30-34 sec each