Nasal
143 cals
Partner wod
For time:
Buy in
6 down-back sled pushes 300#
200 bjo 24"
150 wallball 20#
100 sandbags over shoulder 100#
75 bar facing burpees
50 pull ups
Buy out
1000m ski
Time: 43:15
Partner: JB
Friday, September 18, 2026
Wednesday, September 16, 2026
9-16-26
11min z2 bike
103 cals
55 rpm
Deadline
5x2
295
315
335
355
355
The 355 were singles
18min amrap
100m run
5 burped box jump overs 30"
5 clean and perks 135#
5 before
5 bar muscle ups
5 before
R: 4+100+3
All bmu ub
Monday, September 14, 2026
Sunday, September 13, 2026
9-13-26
Leg day
Time: 15:42
Beat last week by 2:10
Z2 for first mile between en 7-7.4 in 8:12.
Second mile as z3 mix of nasal and breath in 7:30.
Heel elevated front squat
20x75
18x95
16x115
14x135
12x155
10x175
8x185
8x185
8x185
Bulgarian split squat death set
3 rounds
8 single DB heavy 70#
Into
8 single dB moderate 50#
Into
8 single dB light 35#
Swith legs
Friday, September 11, 2026
9-11-26
15min z2 bike
154 cals
Mostly nasal
Partner wod
For time:
2000m row buy in
20 rounds
4 devils press 50#
5 pull ups
8 powers natch 95#
15 burgers
2000m ski buy out
Time: 53:00 we finished 16th round and stopped.
Partner: Tommy
We rowed 250m at time.
Did 2 dp each alternated who did 5 pull ups, split snatched 4-4 and burpees 8-7.
Wednesday, September 9, 2026
9-9-26
8min z2 bike
71 cals
For time:
2 rounds of each couplet before moving on
20cal ski
12 s2o 135#
20 cal ski
6 powerclean 185#
20 cal ski
12 deadlift 205#
Time: 13:33
That was the best s2o I've done. All ub.
Cleans singles.
DL as 7-5 both times.
Rested 5min then
Build to heavy DL double
205
255
285
305
325
Sunday, September 6, 2026
9-6-26
Leg day
2 mile z2 run on air runner
100% nasal
17:52
6.6 pace
Half mile in 4:28, Mile 8:52, 1.5 at 13:24.
I could go faster but wanted to see what a nasal pace and time would be.
Back squat max
3x165
3x185
3x215
3x235
1x255
1x275
3 rounds
10 bb hip thrusts w 3 sec neg 135#
20 seated banded hip abductions
2min max reps back squat w/bodyweight
185 for 20
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