10-15-24

4 rounds

1 lap SA DB farmers carry 90# each arm

20min amrap

60 cal bike

20 t2b

1 trip hs walks

30 cla bike

15 t2b

1 trip

15 cal.bike

10 t2b

1 trip

Max burpees to target with time remaining.

Score is burpees.

Total: 69 burpees in 6:11.

10min z2 bike

87 cals 54 rpm avg

10-13-24

Leg day

Warm up

3 sets

20 Banded pull thrus black band

100ft SA KB front rack carry 53#

Front squat

3 sec negative and 1 sec pause at bottom

15x95

12x115

10x135

8x165

Then

5x7 reps rest 15 sec at 145#

3 sets

8 BB back rack rear lunge return each leg

Building

95

115

135

3 sets

10 heavy Sumo db 3/4 squats hold parallel for 15 sec after last rep

Into

10 medium...

Into

10 light...

50, 35, 20# for each set

10-11-24

Partner wod

30min amrap

Partner 1

2 squat clean 155

8 deadlift 155

4 SA devils press 50

6 pull ups

8 wallball 20

Partner 2

25 cal bike

R: almost 7 rounds, had 15 cals left.

Partner: JB

17min z2 bike

60 rpm

186 cals

10-9-24

Deadlift

6x4 at 75% on the 90 sec

295

8min cap

21 hang powersnatch 95#

7 box jumps 30"

Rest til 10min, then 8 min cap

21 box jump 24"

7 hang powersnatch 135#

Part 1: 5:45

Partner 2: 5:58

Split shin on 1st box jump.

21 Snatches as 12-9, 11-10, 7-7-7.

135 Snatches ub.

10-8-24

20min amrap

24 cal row

3 rds

12 wallball 20#

6 alt db snatch 50#

R: 4+14 cals

Wb got tough. Did 6-6 for all rd 4.

Row were 1500, 1200, 1100, 1100, 1070.

10-6-24

Leg day

3 sets

10 dbl db B stance RDL per leg 35#

Back squat

12 light 135

10 moderate 165

8 mod heavy 185

6 heavy 225

20 rep max 195

3 superset

10 BB hip thrusts 3 sec negative 135

20 banded hip walks

4 rounds

10 Dbl Db Bulgarian split squatsper leg, 3 sec down, 1 pause, 50#

10-4-24

Strict press

15x95

3x115

3x135

3x155

5x135

Partner wod

30min amrap

100 burpees to target

80 wallball

60 t2b

40 devils press 50#

20 wall walks

Total: 2 wb into 2nd round

Partner: JB

2min z2 bike

54 rpm avg

19 cals