11-7-25

15min z2 bike

Nasal breathing

55 avg rpm

134 cals

Partner wod

40 min cap

800m run (400 each)

150 DB snatch 50#

125 cal bike

100 Dbl Db 

80 wallball 20#

60 hand release push ups

40 pull ups

Max burpees

Total: 102 burpees

Had about 7 min for burpees.

Partner: JB

We won by 2 burpees

11-5-25

15min z2 bike

100% nasal breathing throughout

53 avg rpm

137 cals

22min cap

800m run

25 box jumps 24"

25 hang clean 155#

25 box jumps 24"

800m run

Time: 11:08

Run in 3:06 and 3:33

Bj fast

Cleans were quick 5s.

Out door at 7:35

8min z2 bike

42 avg rpm

41 cals

15 push ups

10 strict pull ups

11-2-25

Leg day

Back squat

15x135

12x165

10x185

8x215

8x235

Banded landmine RDL w 3 sec neg

Green band, 45#

15

12

10

3 sets

10 bb hip thrusts 135

Into

60 sec banded sumo walks, green band

Split squats hell

Single db 50#

90 sec max reps per leg, 2min rest between

60 reps each