3-3-23

23.3

Score: 147

1st tie break 2:28

2nd tie break 5:50

ropes were 3 breaks each and right back to it.

95 as 6-5-4

135 quick singles in 90 sec. This was heavier than I thought it'd be.

10 strict hspu in 3 min. all singles.

Rest 15min

Tommy and I did

You go I go

4 rounds

12 cal bike

6 db all over shoulder 100#

Total time: 8:14

My rounds were 55, 52, 50, 49 sec.

All bikes at 900+ watts in about 20 sec. Db all ub, had a moderate walk to the ball.

3-1-23

Back squat

4x6

165

185

215

245

Dbl Db hammer curl

4x10 each arm 50#

Nordic curls

Partner assisted

4x5

Front leg elevated split lunge

Foot on ballistic block

4x10 each leg

Bodyweight

30# db each hand

53# kb each hand for 2 rounds

Preacher bar curls

4x10

50#

Every 3 min for 5 rounds

15cal row

6 burpees

15 wallball 20#

1:30

1:26

1:24

1:24

1:22

All unbroken. Pulled 1,800+ cals per hour the whole time on the rower

2-28-23

See WOD below

Weighted pull ups 15# db between feet

Cyclist squats

On the first one I did no hand bike 15 calories as fast as possible. It took me about 42 seconds each time. I was peddling around 500 watts and 80 to 83 rpms. The first one I did two rounds plus the bike. In the second one I did two rounds plus two of the elevator presses. It took me a while to recover from the first wod.

2-26-23

40min cap

1 mile air runner buy in

4 rounds

15m handstand walk

10 powersnatch 95#

5 Dball 150#

1 mile air runner buy out

Time: 36:42

1st mile: 7:59

Finished 4 rounds at 27:41

Last mile in 8:29

This was the first WOD I've ever done with 150# Dball. I'm happy with it.