4-25-23

4x10

Bb curl 65#

Hinged Db reverse fly 25#

Standed banded front raises red band

For time:

10 wall walks

10-9-8-7-6-5-4-3-2-1

Box jumps 24"

Powerclean 135#

10 wall walks

Time: 15:34

10 ww in 2:00

Couplet in 9:39 all cleans ub

10 ww in 3:55

Too much transition in couplet.

4-23-23

1/2 Murphy

800m run

50 pull ups

100 push ups

150 air squats

800m run

Time: 22:27

Run in 320

Pull ups as 10s

Push ups as 10 thru 30 then 5s

Squats as 50, 50, 25, 25

Run in 410

Rest 20min

10 TGU

70#

4-21-23

4 rounds 

2 snatch grip push press

1 snatch balance

Bb

95

75

75

Back squat

3x10

135

185

205

22min cap

50-40-30-20-10

Dus

Ski cals

Single arm overhead walking lunge 50#

Down right arm, back w left

Time: 27:55

Dus were terrible today.

Lunges ub but too much rest between arms

Ski 1200 most time, 1100 the other.

4-19-23

Powerclean 80% max

4x2

205

Front squat 

80%

3x2

205

For time:

15min cap

100 burpee box jump overs

Time: 9:24 ub

4:29 at 50.

4-18-23

Every 90 sec for 8 rounds

100m run

8 hspu

Finished each between 1:05-1:07 until last was 1:14. Was happy with this. I didn't think I'd be able to hold the 8 hspu for 8 rounds like that.

For time:

15 cal row

21 clean and jerk 135#

21 lateral burpees over bar

15 cals

15 c&j

15 lat burpees

15 cals

9 c&j

9 lat burpees

Time: 15:19

Goal was around 12min. Cleans were all singles. Too much rest between reps esp on 15 set. Burpees were too slow. 21 set broke 2x. 1 workout in two weeks cuz of sick and then week vacation.

4-13-23

Beach WOD

For time

All with 55# kb

100 Russian kbs

Unbroken in 2:59

100 SA kbs

5 sets of alternating 10/10

Rested between sets

100 kb snatch

Alternated 5/5

Last 50 reps as 10/10, 5/5, 10/10

Total time: 29:06

4-11-23

Beach WOD

For time:

All with a single 55# kb

3 rounds

10 TGU

10 Russian kbs

15 SA front rack walking lunge

10 kbs

15 SA front rack walking lunge

Time: 32:05