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

5-1-26

15min z2 bike

57 avg rpm

Nasal

154 cals

Partner wod

30min cap

150cal bike

100 sa db snatch 50#

100 burpee box jump overs 24"

150cal bike

Time: 28:55

Partner: Aamer

4-29-26

15min z2 bike

Avg rpm 56

Nasal

145 cals

Bradshaw

10 rounds for time

3 hspu

6 deadlift 225#

12 pull ups

24 DUs

Time: 18:16

ub hspu and dl

pull ups ub thru 4 rounds then 6-6

dus should be ub but had 5 rounds that broke. not a good rope day.

4-27-26

10min z2 bike

50 avg rpm, legs sore

Nasal

I dont remember the cals. Probably 70ish

4 rounds

500m row

10 powersnatch 135

10 bfb

18:07

Rows 1:50-1:52

All quick singles