5-13-26

15min z2 bike

59 rpm

Nasal

155 cal

Cinderella

Partner wod

18min cap

1000m row

20 devils press 50#

5 wall walks

40 box jump overs 24"

5 wall walks

60 DB thrusters 50#

5 wall walks

80 wall ball 20#

5 wall walks

Time: 16:30

Partner: Aamer

Rowed 250s

DP in 5s

Bjo 10s

Thrusters 6s

Wb 20s

Ww I did 3 everything.

Split jerks

5x95

3x115

3x135

3x155

3x185

5-11-26

15min z2 bike

57 rpm

Nasal

146 cals

Powersnatch build

3x95

3x115

3x135

3x155

1x165

4x175 3 fails

15min amrap

200m run airrunner

6 dball over shoulder 100#

10 ghd

R: 7+200m

5-10-26

Leg day

Back squat 

10x45

10x135

8x165

6x225

20x185

3 rounds

DB hip thrusts w 3 sec neg

15

12

10

Into

20 heavt banded pull thrus, green 

Front foot elevated reverse lunges, per leg

15x95

12x115

10x135

After each set I did 

10 strict pull ups

10 bb push ups

Accumulated 100 of each. 

5-8-26

15min z2 bike

Mouth

58 rpm

148 cals

30min cap

50-40-30-20-10

Cal bike

Sit ups

5 clean and jerk 185#

100m farmers carry dbl kb 70#

Time: 32:52

At 30:00 finished 3 c&j in last round. All ub until last farmer carry put down 1x at half way. C&j all quick singles.

5-6-26

15min z2 bike

60 rpm

Nasal

151 cals.

The Seven

35min cap

7 rounds

7 hspu

7 thrusters 135#

7 knees to elbows

7 deadlift 245#

7 burpees

7 kbs 70#

7 pull ups

Time: 33:29

This was stout. All ub except thrusters were 4-3. Rest got longer each time. Burpee to kbs was sneaky hard.

Rounds were 3:37, 8:07, 13:08, 18:28, 23:47, 28: 27, 33:29

5-4-26

15min amrap

20 cal row

5 deadlift 225#

10 BB push ups

R: 7+13 cals

Rowed 1400 whole time

All ub

Rest 2 min

Run 1 mile

Air runner

8:19

5-3-26

Leg day

Heel elevated front squat with 3 sec neg

15 reps 95

12 x115

10x135

8x165

7x5 with 15 sec rest between sets 135

Db Bulgarian split squats

3 sets of 8 per leg

60

80

90

3 sets

20 banded Russian kbs, green band, 70#

Into

10 reps per leg Copenhagen abduction on bench

Belt squat

9 sets of 8

3 sets with 90

3 sets with 180

3 sets with 270