7-13-21

Run 400mx5

Rest 90sec

1:39

1:36

1:35

1:35

1:33

20min amrap

50 wallball 20#

40 burpees

30 Alt single arm DB snatch 50#

20 cal bike

10 pass thru

Total: 255

Wb ub then 20 then 10s

Snatch as 10s in 1st round then 15 ub to end

7-11-21

Partner WOD

30min total amrap

15min amrap

Partner 1: max meters bike erg

Partner 2: 

Down/back sled push 45#

10 GHD

10 DB snatch 60#

Straight into 

15min amrap

P1: max cal rogue bike

P2:

4 Dball over shoulder 100#

200m run

10 dbl DB push press 60#

Part 1: 7,136m and 3.5 rounds

Part 2: 134 cals and 3 rounds

Partner: JB

7-9-21

Front squat

Build over 6 sets

1 at 24x1 + 1 fr sq

95

115

135

155

175

195

3 RM high hang snatch

155

Started falling backwards but caught myself for rep 3

Then drop to 65% and find 2 RM from mid thigh

175

Then 1 RM from ground

175 easy

Jumped to 195 and missed. Then missed 190 3x but was closer each rep.

40min amrap

1k ski

50cal bike

Every 5min start at zero:

50 DUs

10 t2b

5 ring muscle ups

Total: 1+610m ski

Did 1+70m in the first 20min. Only 540m in second 20min. Difference was transitions between skills slowed way down. 

DUs were 2 sets ub, 2 sets had 2 breaks, rest had 1.

All t2b ub.

Mu were ub, ub, the 3-2 the rest.

I did at least 70 m in every round of ski after the 20 minutes. My highest meter output was the last round from 35 to 40 minutes I hit 190 m.

7-6-21

Anna

You go I go

1 mile (as 400s)

90 box jump over 24/20"

80 kbs 1.5/1

70 burpees

60 wallball 20/14#

50 oh plate lunge return 25#

40 t2b

30 lb snatch 1.5/1

20 pull ups

1 mile (in 400s)

Time: 30:31

Partner: Kate

All my 400s were between 90-100sec

7-2-21

For time:

15 rope climb

50 bar facing burpee

50 clean and jerk 135#

50 GHD

50 wallball 20#

Time: 27:40

Rope climb in 5:22, hit 4 in first minute.

Bfb at 10:08

C&j at 19:35 singles as 10, 5, 5, 5, 10, 5s

GHD as 10 rest 30sec at 24:48

Wb as 20, 15, 15

6-30-21

Squat Snatch at 50-60%

6x4 + 8 db Russian kbs

95

95

115s

Used two 1 pood

30 sec every 3min for 10 rounds

Max cal rogue bike

26

20

15

15

13

13

13

15

12

19

Total: 161

6-29-21

Every 90 sec for 8 rounds

1 clean pull + 1 squat clean

135

145

155

165

175

185

195

205

215

TNG

Every 5min for 20min

15 thrusters 95#

15 box jump over 24"

Max burpees

Score is total burpees

Score: 114

Thrusters as 15 then 6-5-4

Bjo ub

Burpees as 50, 20, 20, 24

Stopped rounds 2 and 3 with 30 sec left