5-27-22

Neutral grip db banded push ups

Green thick band

3 sec neg with 1 sec pause at top

10

10

10

Max - 9

Seated db tricep extension 50#

3 sec neg

10

10

15

Bb skullcrushers

12 w 3 sec neg 65#

Straight into 20 light weight (empty bb)

3 rounds

Db hammer curl

4x20 with 50# each arm (10 reps each arm)

For time

21-15-9-6-3

Powerclean 135

Ring dips

Ski cals

Time: 12:45

Cleans as 12-9 then singles

Dips as 8-7-4-2, 6-4-3-2, 5-4, 4-2, 3

JB won and Kate was last.

5-25-22

Sumo deadlift

4x3

225

275

305

335

8 rounds

200m run

8 pull ups

12 Push ups

15 air squats

Time: 16:49

ub except push ups broke from 4th set forward as 8-4 then 6-3-3s.

5-24-22

5 sets

5-4-3-2-1 (is one set)

Dbl db DL 50s

Dbl db row

25min cap

4 complex, 3 situps, 4 complex, 6 situps...

Up to 30 sit ups

1 complex = 1 cluster and 4 front rack lunge return

Weight - Rx+ at 115#

Time: 25:00

Rx+ with 115

11 sit ups into 24 set.

Lunges were rough. Right leg began to struggle.

5-20-22

3 rounds with 1:1 work rest

3 bar muscle ups

6 devils press

18 cal row

Total time: 8:04

R1: 1:31

R2: 1:42

R3: 1:44

All ub, dp slowed down a little. 1st row was 18-1900. Then 1600s.

Partner WOD

12min amrap

A1: 200m air runner

A2: front plank

A1: 20 GHD

A2: sled push

A1: 15m hs walk or 4 wall walks

A2: 30+ air squats

Partner: Kate

My hs walk sucked. Did 10m then switched to wall walk.

Did 1 round of GHD then switched to abmat.

Didn't sleep well last night. Max came in bed and kicked me until I left and went in bunk bed, then still didn't sleep well.

5-18-22

Sumo deadlift 

5x8 build from 65%

135

225

255

285

285 was 83% for 8 then time ran out.

16min amrap

12 cal row

10 front rack lunge return 95#

12 cal bike

10 hspu

R: 5

finished hspu with 3 sec left.

all unbroken. this was a good mover.

5-17-22

Gymnastics complex:

every 90s for 10 rounds:

2 alt single leg t2b

2 t2b

4 c2b

all u

Helen

3 rounds for time:

400m run

21 kbs 53#

12 pull ups

Time: 8:13

on air runner

was ub til last set pull ups then did 7-5 quick. planned ub but that complex got the grip more than I thought.

my PR was in 2018 at 7:30 ub. I wouldn't have got that today even if I didn't drop the last pull up set.

5-15-22

Partner WOD

20min cap

300 wallball 20#

E2mom 3 wall walks

Split wb even

Partners ww at same time

Time: 19:49

Partner: JB

All wb in 15s