4-11-26

18min cap

50 wallball 20#

35 t2b

50 box jumps 24"

35 t2b

50 wallball 

Time: 11:53

50 wb ub

T2b as 15-10-10

50 bj ub

T2b 7-5-6-4-4-4-3-2 these were all slow swings after the first 12.

Wb as 20-15-15

Rest 15min

30min cap

Team of 2

100 cal bike

100ft single DB suitcase walking lunge 50#

80 cal bike

80 SA DB hang clean 50#

60 cal bike

60ft front rack walking lunge 50#

40 cal bike

40 db hang clean

20 cal bike

20 overhead db walking lunge

Time: 25:11

Partner: Kate

Bike I did 12 cals she did 8.

Lunges were done by both partners at same time.

Db cleans were split. We did 20s.

4-10-26

15min z2 bike

58 avg rpm

147cals

21min cap

20 hang powerclean 135#

20 front squat

20 s2o

20 back squat

Rest 1:1 and then do a 2nd time thru

Time: 10:22

First wod back after a week off for Spring Break. Didnt want to tweak anything so scaled to 95#

Ended up being a great stimulus for me.

1st round in 2:50. Did 20 cleans straight into 20 front squat. Quick rest then 20 s2o straight into 20 back squat.

2nd round was 4:42 as 20 ub cleans, 10-6-4 front squat (should've been 10-10), s2o as 10 then the 2nd 10 went straight into 10 back squat, rest then last 10.

5min z2 bike

47 avg rpm

26 cals

4-1-26

Lumberjack 20

35min cap

20 Deadlift 275

400m run

20 kbs 70#

400m run

20 OHS 115#

400m run

20 burpees

400m run

20 c2b

400m run

20 box jump 24"

400m run

20 Dbl Db squat clean 50#

400m run

Time: 30:06

Would've been sub 30 but walked a little on last run.

dl in 5s

kbs ub

ohs 10-10

burpees ub

c2b 10-5-5

bj ub

squat cleans 6-6-5-3

3-29-26

Leg day

Heel elevated front squat

20x45

18x75

16x95

14x115

12x135

10x155

8x175

8x195

8x195

Dbl DB 3 position RDL, 50#

3 sets of

10 with heels together

10 shoulder width

10 sumo

Bulgarian split squats 

3 sets 

8 with heavy DB 70#

Into

8 with moderate 50#

Into

8 with light 35#

Immediately Into other leg

3-27-26

15min z2 bike

Half Nasal 

57 rpm avg

151 cals

6min Emom

10 Russian kbs

70#

28min cap

8 rounds

10 dbl db deadlift 50#

8 front rack reverse lunges

6 front squats

4 burpees

200m run

Time: 24:06

Ub thru 4 rounds in 10min, then rested between lunges and fs. Runs slowed down.

3-25-26

5min z2 bike

40cals

30min cap

50cal bike

100 Russian kbs 53#

50 abmat situps

25cal bike

50 abmat situps

100 Russian kbs

50cal bike

Time: 19:22

Abmats ub. Kbs as 50-25-25 and 40-30-30.

3-23-26

15min z2 bike

Half Nasal

56 avg rpm

138 cals

Landmine half kneeling SA shoulder press

10xBB

10x15

10x15

10x15

10x25

10x25

10x25

Strict press

10x45

10x75

10x75

10x95

10x95

9x95 tweaked neck on 9th rep