10-4-24

Strict press

15x95

3x115

3x135

3x155

5x135

Partner wod

30min amrap

100 burpees to target

80 wallball

60 t2b

40 devils press 50#

20 wall walks

Total: 2 wb into 2nd round

Partner: JB

2min z2 bike

54 rpm avg

19 cals

10-2-24

Deadlift

6x2 at 75%

295

15min amrap

10 left arm DB hang clean and jerk, 50#

10 burpees over DB

10 right arm DB hang c&just 50#

100m run

R: 6+4

15min z2 bike

52 avg rpm

128 cals

10-1-24

10min emom

Even: 30 sec wall facing hs hold

Odd: max strict hspu

5, 2, 2, 2, 1

For time:

2 rounds

25 cal row

25 cal bike

Rest 1:1

2 rounds

20 cal row

20 cal bike

Rest 1:1

2 rounds

15 cal row

15 cal bike

Time: 13:42

5:36 

4:30

3:36

Rows were 1600 then 1400s each time

Bike was 70 rpm on 1st bike then 66-68 for rest. My target was sub 12 min. Would've needed to row 1600 across and hit 80 rpm across.

9-29-24

BB RDL

3 sets

10 heel touch toes out

10 feet forward

10 Sumo stance

All with 95#

Box squat with 3 sec negative

5 at 95

5 at 135

5x185

5x225

5x255

5x275

5x285

Wore belt for lat 2 sets.

Dbl DB box step up with 3 sec negative

3x8 each leg, 50#, 24"

Sume stance DB squats

5 sets of 25 reps every 90 sec, 90#

Stood on plates and focus on driving the knees out.