4-13-26

7.5min z2 bike

58 avg rpm

Nasal

73cals

10min emom

3 tng powercleans 83% 185#

All good form.

5 after

3 sandbag over shoulder 100#

10 pull ups

3 wall walks

50ft walking lunge with plate rotations to forward leg 45#

Time: 12:25

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.