9-18-26

15min z2 bike

Nasal

143 cals

Partner wod

For time:

Buy in

6 down-back sled pushes 300#

200 bjo 24"

150 wallball 20#

100 sandbags over shoulder 100#

75 bar facing burpees

50 pull ups

Buy out

1000m ski

Time: 43:15

Partner: JB

9-16-26

11min z2 bike

103 cals

55 rpm 

Deadline

5x2

295

315

335

355

355

The 355 were singles

18min amrap

100m run

5 burped box jump overs 30"

5 clean and perks 135#

5 before

5 bar muscle ups

5 before

R: 4+100+3

All bmu ub 

9-14-26

Back day

5 rounds

10 strict pull ups

10 SA KB bent row 53#

10 tgu 53#

7min z2 bike

72 cals

57 rpm

9-13-26

Leg day

2 mile run

Time: 15:42

Beat last week by 2:10

Z2 for first mile between en 7-7.4 in 8:12.

Second mile as z3 mix of nasal and breath in 7:30.

Heel elevated front squat

20x75

18x95

16x115

14x135

12x155

10x175

8x185

8x185

8x185

Bulgarian split squat death set

3 rounds

8 single DB heavy 70#

Into

8 single dB moderate 50#

Into

8 single dB light 35#

Swith legs