9-11-26

15min z2 bike

154 cals 

Mostly nasal

Partner wod

For time:

2000m row buy in

20 rounds

4 devils press 50#

5 pull ups

8 powers natch 95#

15 burgers

2000m ski buy out

Time: 53:00 we finished 16th round and stopped.

Partner: Tommy

We rowed 250m at time.

Did 2 dp each alternated who did 5 pull ups, split snatched 4-4 and burpees 8-7.

9-9-26

8min z2 bike

71 cals 

For time:

2 rounds of each couplet before moving on

20cal ski

12 s2o 135#

20 cal ski

6 powerclean 185#

20 cal ski

12 deadlift 205#

Time: 13:33

That was the best s2o I've done. All ub.

Cleans singles.

DL as 7-5 both times.

Rested 5min then 

Build to heavy DL double

205

255

285

305

325

9-6-26

Leg day

2 mile z2 run on air runner

100% nasal

17:52

6.6 pace

Half mile in 4:28, Mile 8:52, 1.5 at 13:24.

I could go faster but wanted to see what a nasal pace and time would be.

Back squat max

3x165

3x185

3x215

3x235

1x255

1x275

3 rounds

10 bb hip thrusts w 3 sec neg 135#

20 seated banded hip abductions

2min max reps back squat w/bodyweight

185 for 20