4-5-25

12min emom

10 Russian kbs

1 set 70

1 set 88

10 sets 106

4-4-25

Partner wod

35min

Every 7 minutes for 5 rounds 

Partner 400m run

500m row 

20 wallball 30#

11 powercleans 205#

We finished every round with 1 min left.

Divide all but run.

I rowed 250m at 1:39 pace for 2 rounds then 1:42 pace. 

Runs were 1:43.

I did 15 wb every time.

Cleans were 5, 5, 5, 4, 5 as singles Alternating with JB.

4-2-25

BB strict press

5x75

3x10 95#

30min cap

21-15-9-15-21

Bar facing burpees

Hang powersnatch 95#, 50#

Box jump overs, 24"

Cal bike

1000m row buy out.

For the sets of 15, perform SA DB hang snatch instead of BB.

Time: 28:18

Row in 3:56.

Held bike cals at 60-64 rpm.

Bfb consistent.

Db snatch ub, BB as 12-9, 9, 9-6-6.

BJO unbroken.

I was the only one to finish under the cap. Beat everyone by at least 6 minutes.

3-30-25

Leg day

Depth Jumps

3x5, 24"

Front squat

15 light tempo 3 sec negative, 3 sec up 95#

5 top half, 5 bottom half, 5 full x2 95#

12 reps w 3 sec negative 135#

10 reps w 3 sec negative 165#

8 reps w 3 sec negative 185#

7 reps, rest 15 sec x5 135#

Bb hip thrusts

10 w 1 secpause at top 155#

Into

60 sec banded Sumo walk

SA DB Split squats

3 sets of 15 each leg with 3 sec negative 50#