4-4-25

Partner wod

35min

Every 7 minutes for 5 rounds 

Partner 400m run

500m row 

20 wallball 30#

11 powercleans 205#

We finished every round with 1 min left.

Divide all but run.

I rowed 250m at 1:39 pace for 2 rounds then 1:42 pace. 

Runs were 1:43.

I did 15 wb every time.

Cleans were 5, 5, 5, 4, 5 as singles Alternating with JB.

4-2-25

BB strict press

5x75

3x10 95#

30min cap

21-15-9-15-21

Bar facing burpees

Hang powersnatch 95#, 50#

Box jump overs, 24"

Cal bike

1000m row buy out.

For the sets of 15, perform SA DB hang snatch instead of BB.

Time: 28:18

Row in 3:56.

Held bike cals at 60-64 rpm.

Bfb consistent.

Db snatch ub, BB as 12-9, 9, 9-6-6.

BJO unbroken.

I was the only one to finish under the cap. Beat everyone by at least 6 minutes.

3-30-25

Leg day

Depth Jumps

3x5, 24"

Front squat

15 light tempo 3 sec negative, 3 sec up 95#

5 top half, 5 bottom half, 5 full x2 95#

12 reps w 3 sec negative 135#

10 reps w 3 sec negative 165#

8 reps w 3 sec negative 185#

7 reps, rest 15 sec x5 135#

Bb hip thrusts

10 w 1 secpause at top 155#

Into

60 sec banded Sumo walk

SA DB Split squats

3 sets of 15 each leg with 3 sec negative 50#

3-28-25

Partner wod

28min cap

4 rounds

20 cal bike

11 burpee pull ups

11 clean and jerk 135#

14 cal row

400m partner run together.

Drop the bike cals 2 per round. Round 4 is max reps everything. Score is total reps above Rx'd.

Score: 25

We had 35 cals on bike, 12 bpu, 14 c&j, 14 cal row.

3-26-25

25min amrap

250m row

30 ft hs walk

10 SA devils press 50#

1 lap dball carry 150#

R: 5.75

I had 20 sec left, not enough to walk to dball, pick it up, and complete the lap.

Strict press 

6x5

95

3-23-25

Leg day

3 sets

B stance sa db RDL 

3x10 50#

Back squat

20

18

16

15

12

10

8

8

8

95, 115, 135,155,175,195, 215, 225, 235

3 rounds

10 heavy banded good mornings 

Green green blue

Into

20 walking lunges total 50s

3-21-25 PM

Macebell serratus crunches

20 each side 15#

10min emom

Russian kbs 106#

Landmine 180s

3x10 with a 15#