7-18-26

Gibson new house wod

7min z2 bike

Nasal

58 rpm avg

71 cals

10 min alt emom

Odd: 1 squat clean + 1 front squat 155#

Even: 30 sec moderate row.

For time:

10-8-6-4-2

Front squat 185#

20 cal bike

Time: 14:34

Unbroken

7-15-26

15min z2 bike

58 avg rpm 

153 cals

Back squat 

5x95

5x115

5x135

5x165

5x195 x3

5 rounds

200m run

15 pull ups

50 ft SA DB overhead walking lunge 50#, switch arms at 25 ft

Time: 15:56

All lunges ub

PUs 15 then all 10-5

This was tough on 2nd day back

7-13-26

1st day back from Sunapee

10min z2 row

2578cals

1:57.7 pace 

Into

7min z2 bike

52 rpm

50 cals

Every 10 min for 20 min

12-9-6

Alt DB snatch 50#

Bar facing burpee

Wallball 20#

Max cal bike with remaining time

R1: Finished in 4:41 and got 51 cals

R2: finished in 5:44 and got 41 cals

Rode 58 avg rpm both times. All wod unbroken

6-28-26

For time:

50cal bike

30 hspu

20 back squat 155#

30 yd back rack walking lunge 155#

20 bar Muscle ups

50cal bike

Time: 22:33

Bike 2:45

Hspu 10, 10, 5, 5

Squats 11-9

Lunges in 10s

Bmu 6-6-5-3

Bike 4:35

6-24-26

20min z2 bike

Nasal

55 rpm

178 cals

7min amrap

3-6-9-12-15...

Walball 20#

Ski cals

Rest 2min

7min amrap

Down back plate push 45#

3-6-9-12-15...

Burpees over plate

Rest 2min

100cal bike

1st amrap: finished 9 cals into 18.

2nd amrap: 1 burpee into 15.

Cals: 9:34 at 59 rpm avg

6-21-26

Light leg day

Back squat sets of 5

95

135

165

185

205

225

Father's day wod

25min cap

4 rounds

20 abmat sit ups

20 alt db snatch 50#

20 10m shuttle runs

20 box jumps 24"

Then max cal assault bike

Time: 17:51

Cals: 75

6-17-26

15min z2 bike

Nasal

158 cals

60 rpm

OHS

5x2

135

165

185

205

225

This felt great, havent gone this high in a long time.

20min amrap

5 strict hspu

50 dus

250m row

R: 6+5+50+10m

Dus were ok. Only 2 sets ub. Not good.

All rows at 1:43-1:45 pace.

Shspu 3 sets ub then 3-2, 2-1-2, 3-1-1, 3-1-1.