3-15-26

Partner wod

1000m row

100 wallball 20#

100cal bike

100 box jumps 24"

100 burpee pull ups

1000m row

Time: 30:55

Partner: Aamer

Rowed 250m each, I rowed 1:38 pace in 1st 1000 and 1:33 in 2nd.

Wallballs in sets 20, I did 60.

Bike in 10s.

Bjs in 10s

BPU in mostly 6s. I did 55.

Leg day

Anderson back squat

5 sets of 5 reps with 3 second negative.

95

115

135

165

195

215

3-13-26 Open 26.3

15min z2 bike

Nasal

53 avg rpm

129 cals

Open 26.3

16min cap

2 rounds

12 burpees over bar

12 powercleans 95

12 Bob

12 thrusters 95

2 rounds

12 Bob

12 cleans 115

12 Bob

12 thrusters 115

2 rounds

12 Bob

12 cleans 135

12 Bob

12 thrusters 135

Time: 16:00

Finished 9 cleans in 2nd 115 set. 165 reps.

This killed me. I probably rested 3 min total. I went slow on burpees on purpose and still sucked.

Cleans 12, 6-6, 6-6, 6-3

Thrusters 7-5, 7-5, 5-4-3

3-11-26

15min z2 bike

100% Nasal

58 avg rpm

155 cals

10min emom

2 tng squat cleans at 70%

165

Built up to 165 before emom doing 3 tng squat cleans at 75, 95, 115, 135.

15min amrap

9 hspu

6 burpees

3 deadlift 275

200m run

R: 110m from finishing 6 rounds. All ub except last 2 sets hspu were 6-3.

3-8-26

Leg day

15min z2 bike

Nasal

58 avg rpm

149 cals

Back squat

5x8

135

165

185

205

225

Sumo DB banded RDL w 3 sec neg, green band, 50s

4x15

Seated single leg banded leg curls, red band

4x25 per leg without stop

100 Banded glute bridges, blue band

2 sets of 50 ub

3-6-26 Open 26.1, Open 26.2

15min z2 bike

Nasal

59 avg rpm

163 cals

Open 26.2

15min cap

80 ft overhead sa db walking lunge 50#

20 alt db snatches 50#

20 pull ups

80 ft lunge

20 alt snatch

20 c2b

80 ft lunges

20 snatches

20 ring Muscle ups

Time: 15:00

Did 11 RMU, no misses.

C2b were awful. Have.t been pulling. 5 butterfly then 3 sets of 5 kip.

Db snatches ub, ub, 12-8.

Tiebreak: 11:00

Open 26.1

12min cap

20 wallball 20#

18 box jump overs 24#

30 wallball

18 bjo

40 wb

18 box step overs with wallball

66 wb

18 bso w/wb

40 wb

18 bjo

30 wb

18 bjo

20 wb

Time: 12:00

Finished 17 wb in 2nd 40 set = 245 reps

unbroken except for 66 set. I did 22-15-15-14.

This wasnt bad. Gotta take smaller rest on 66 set.

3-4-26

2min z2 row

10min emom

5 unbroken powercleans

75

95

115

135

160

185

200

165

165

165

5min emom

150m row

Held 1:29-1:31 500m pace. Done in 28 sec each time.

3-3-26

15min z2 bike

100% Nasal

Directly into

5min of 30/30 bike

Held Nasal until 2:42 of the 5.