7-18-26

Gibson new house wod

7min z2 bike

Nasal

58 rpm avg

71 cals

10 min alt emom

Odd: 1 squat clean + 1 front squat 155#

Even: 30 sec moderate row.

For time:

10-8-6-4-2

Front squat 185#

20 cal bike

Time: 14:34

Unbroken

7-15-26

15min z2 bike

58 avg rpm 

153 cals

Back squat 

5x95

5x115

5x135

5x165

5x195 x3

5 rounds

200m run

15 pull ups

50 ft SA DB overhead walking lunge 50#, switch arms at 25 ft

Time: 15:56

All lunges ub

PUs 15 then all 10-5

This was tough on 2nd day back

7-13-26

1st day back from Sunapee

10min z2 row

2578cals

1:57.7 pace 

Into

7min z2 bike

52 rpm

50 cals

Every 10 min for 20 min

12-9-6

Alt DB snatch 50#

Bar facing burpee

Wallball 20#

Max cal bike with remaining time

R1: Finished in 4:41 and got 51 cals

R2: finished in 5:44 and got 41 cals

Rode 58 avg rpm both times. All wod unbroken