6-20-25

20min cap

5 rounds

25 wallball 20# 

20 t2b

15cal bike

Time: 16:45

wb ub

t2b as 10-10, 10-10, 10-6-4, 10-6-4, 10-6-4.

6-18-25

39min cap

Row 5000m

Every 3 min

Hang powersnatch 95#

Begin with 12 reps at 3 min then add 1 rep every 3 min.

Time: 39:00

Rowed 3946m total. Did 831 in first 3 minutes.

This wrecked me. I had to take 2 separate 3 min off. At 24 amd 33 min.

Snatches killed my time. Did 12 ub then sets of 2 from there. Except 20 set was 10-6-4. 21 set was 11-10.

In retrospect, JB read the wod wrong. It was supposed to be 75# and start at 12 reps and GO DOWN each round!

Did 165 Snatches total. Split both pinkies and my left tip of my ring finger went numb and tingly and still is 4 hours later.

6-17-25

10min alt emom

Hs walk 15ft ub

1 lap dbl kb overhead carry 35#

This was good. Went at least 15 ft ub Every time

20min cap

30 cal ski

50 alt db hang snatch 50#

30 V-ups

15 wall walks

30 V-ups

50 alt db hang snatch 50#

30 cal ski

Time: 17:02

Ski in 1:29 and 1:47

DB snatch ub

V ups as 10-10-5-5, 10-5-5-5-5

Wall walks were slow cuz so sweaty/humid/slippery.

6-15-25

Leg day

Dbl DB vertical jumps

3x5

50#

Dbl DB B stance RDL

3x10 with 3 sec negative and 3 sec at bottom.

50#

Back squat

20x115

18x135

16x165

14x185

12x205

10x225

8x235

8x235

8x235

This was good. The most weight I've done all the way across.

3 rounds

10 glute ham raises on GHD

Into

20 walking lunges with 50# DBs

150 seated db calf raises

50s