10-11-24

Partner wod

30min amrap

Partner 1

2 squat clean 155

8 deadlift 155

4 SA devils press 50

6 pull ups

8 wallball 20

Partner 2

25 cal bike

R: almost 7 rounds, had 15 cals left.

Partner: JB

17min z2 bike

60 rpm

186 cals

10-9-24

Deadlift

6x4 at 75% on the 90 sec

295

8min cap

21 hang powersnatch 95#

7 box jumps 30"

Rest til 10min, then 8 min cap

21 box jump 24"

7 hang powersnatch 135#

Part 1: 5:45

Partner 2: 5:58

Split shin on 1st box jump.

21 Snatches as 12-9, 11-10, 7-7-7.

135 Snatches ub.

10-8-24

20min amrap

24 cal row

3 rds

12 wallball 20#

6 alt db snatch 50#

R: 4+14 cals

Wb got tough. Did 6-6 for all rd 4.

Row were 1500, 1200, 1100, 1100, 1070.

10-6-24

Leg day

3 sets

10 dbl db B stance RDL per leg 35#

Back squat

12 light 135

10 moderate 165

8 mod heavy 185

6 heavy 225

20 rep max 195

3 superset

10 BB hip thrusts 3 sec negative 135

20 banded hip walks

4 rounds

10 Dbl Db Bulgarian split squatsper leg, 3 sec down, 1 pause, 50#