6-13-25

Partner wod

Partner: Tommy

For time:

Partner 1

Goal.is to bike 150 cals total

P1: bike cals

P2: 

10 wb 20#

8 t2b

6 floor press 50#

6 sandbag over shoulder 100#

Rest 1min once complete part 1, then...

Partner 2

Accumulate 2250m ski

P1: ski

P2:

4 strict hspu

4 kip hspu

40ft hs walk

Part 1 time: 10:33

Part 2 time: 9:27

Total: 21:00

6-12-25

20min cap

15 rounds

5 Dbl DB Thrusters 50#

3 bar facing burpees

1 powerclean 185#

Time: 15:59

All ub. Goal was sub 1min per round. Ended up 1:04 avg. Too much standing at DB from round 6 on. Did first 4 rounds in 3:15, too fast.

6-11-25

14min alt emom

10 deadlift 185# ub

3 rope climbs

6-10-25

Squat snatch max

Hit 185 easy

Missed my only attempt at 195. Ran out of time. I will hit that and then 205 soon.

Every 4 minutes for 8 rounds

12 cal bike

12 burpees to a bar

12 cal bike

Times:

1:58

2:00

2:00

1:59

2:03

2:02

2:02

1:59

6-8-25

Leg day

Whole day was done barefoot.

3 rounds

30 banded prone single leg hamstring curls, red band

Into

10 BB RDL heels touching

10 BB RDL toes forward

10 BB RDL sumo, 95#

5 rounds

30 banded sissy squats w/25# DB, thick green band

Into

12 back squat w 3 sec negative and 3 sec up

95, 115, 135, 165, 185

Front foot elevated back rack reverse lunges

15 at 95

12 at 95

10 at 95

Max at 95

I did 20 total for max set. Wasn't max but called it there. Had plenty of volume today. Could've done 40.