11-14-25

15min z2 bike

Nasal breathe

57 avg rpm

143 cals

Open wod 19.4

12min cap

3 rounds

10 powersnatch 95#

12 bar facing burpees

Rest 3 min

10 bar Muscle ups

12 bfb

Total: 5 bfb into 2nd set of 2nd round at 12min

Tiebreaker 4:17

Finished in 16:56

I was doing this with upper respiratory deal today, so happy with it.

All snatch ub.

Bmu 10, 5-3-2, 4-3-2-1

11-12-25

15min z2 bike

55 avg rpm

141 cals

Mouth breathing cuz I haven't a cold and I'm stuffy.

For time:

8 rope climbs

4 rounds

15 cal bike

5 sandbag over shoulder 100#

25 wallball 20#

7 rope climbs to finish

Time: 17:25

8 climbs under 2min

Bikes in about 1:15 going 58-60 rpm

Sandbag and wb unbroken.

7 climbs in around 3 min.

11-9-25

Leg day

Warm up

3x10 banded box step ups 24" black band

Box squat

4x5 with 3 sec neg building

Then max reps 70% of set 4.

165

205

235

255

185 for 40 reps. Could've gutted out 50.

3 sets

15 DB hip thrusts w 3 sec neg 90#

Into

30 seated banded abductors

Into

20 single leg v-ups

3 sets heel elevated goblet squats 50#

8 reps of 1/2 from bottom into full

Into

5 reps 3 sec down and up

Into

10 reps 3/4 squat

Into

10 bodyweight triple pulse lunges per leg