8-10-26

15min z2 bike

Nasal

148cals

57 avg rpm

10min emom

10 russian kbs

3 rounds w 53#

7 rounds w 70#

15min amrap

15 wallball 20#

60 DUs

100m run

R: 6+2

Wb ub

Dus solid. 1 break per round except 1 round had 3.

8-9-26

Leg day

Anderson banded front squat,green bands

5x95

5x115

5x135

5x155

5x175

3 sets

30 banded seated hamstring curls, black band

Into

10 rdl 135 heels together

10 shoulder width

10 sumo

SA DB Bulgarian split squats

90 sec max reps right leg 50#

Rest 2min

90 sec left

53 left

50 right

1 sled push 30m with 320#

8-7-26

Landmine oblique press outs

10x BB

3x10 with 15#

For time:

3 rope climbs

10 burpee box jump overs 24"

40 SA DB Snatch 50#

1 lap plate push 45#

1 lap bodyweight walking lunges

10 BBJO

40 DB snatch

1 lap plate push

1 lap walking lunges

10 BBJO

Time: 13:34

All ub

8-5-26

Kate Birthday WOD

This is 44!

25min cap

Buy in

44 unbroken wallball 20/14#

4 rounds

400m run

10 powercleans 95/65#

10 bar facing burpees

1 lap plate push 45#

Kate did 1 lap sled push 250#

Time: 22:08

Kate time: 24:16

8-3-26

25min cap

5 rounds 

500m row 

50 DUs

20 wallball 20# 

10 burpees

Time: 25:00

6 wb into last round.

Shouldve finished.

All wb ub. Dus weren't great. Too much rest from r3 on.

By round, did

500 row

500 ski

400 run

500 ski

500 row

7-29-26

15min z2 bike

Nasal

62 avg rpm

177 cals

Nataly 96 cals

Front squats

3x95

3x125

3x155

2x185

2x185

2x185

Nataly finished with 3 sets of 3x85.

5 rounds for time

20 wallball 20#

20cal ski

Time: 11:08

UB. Wouldve been sub 10 if we didnt have to cross the gym between every movt.

Nataly had 14 lb ball. After 2 round dropped to 10 wb and 10 cals. Her time was 15:21.

7-27-26

10min z2 bike

Nasal

59 rpm avg 

101 cals

Every 2min for 10min

10 strict pull ups

3 sets ub then 5-3-2, 5-3-1-1.

20min amrap

30cal bike

10 db snatch 

10 single db box step ups 24"

Add 10 reps each round (not cals)

Total: 3+bike+26 snatch

All ub. Used 35# cuz still working back from right low back strain.