6-10-22

Powerclean 4x3

135

165

185

215

All tng

Squat clean 3x2

165

185

205

Tng

Partner WOD

20min cap

All movts synchronized except rope climbs

40 burpees to target

30 box jumps

20 Db snatch

10 rope climbs (I did 6 and Kate did DUs)

20 Db snatch

30 box jump

40 t2b

Time: 15:30

Burpees were 20-10-10

Bj and snatch ub

T2b in 5s until finish w 8-7.

Partner: Kate

6-8-22

Sumo deadlift

5x3 at 60-70%

185

225

255

275

305

For time:

4 rounds

5 deadlift 135

25 DUs

8 t2b

3 rounds

5 dl 185

25 DUs

8 t2b

2 rounds

5 dl 225

25 DUs

8 t2b

Time: 9:10

Broke twice at 15 on t2b by accident, rest of WOD ub.

This was fun, just kept moving.

6-7-22

Build to heavy squat snatch

165

Missed 175 3x

6 rounds

200m run

50ft hs walk

10 hang powerclean 135#

Time: 16:05

hs walk 1st set was good for me. Did 18 ft before coming down, then 2 more kick ups to finish. 2nd round tweaked my forearm. tried wall walks in 3rd round. Did 2 but forearm pissed so moved to 20 push ups per round from there.

135 cleans all ub

6-3-22

A. 3 rounds

500m row

15 thrusters 95#

15 c2b

Time: 12:57

Rows 1:49, 1:53, 1:56

Thrusters 8-7

C2b 10-5, 8-7, 6-3-3-3

B. BB JM press

2x15 w 3 sec neg 75#

C. Bicep Hell

Seated alt db curls to failure 35#

Seated double arm db curls

Seated double arm db partial curl

Did 20, 6, 6 each round

D. 5-4-3-2-1-1-2-3-4-5

Ring muscle up

Hspu

Deadlift 225#

Time: 14:05

All ub except last set 5 my were 3-2

5-31-22

Standing bb shoulder press

3 sec up, 3 sec negative

12

10

8

8

Burn out

Bb, 65, 75, 75, 25 rep burnout

15min cap

27-21-15-9-6-3

Kbs 53#

Box jump 24"

Abmat sit ups

Time: 7:43

Boot camp had all boxes so I did DUs instead of bj and then did an 81 box jump buy out 2 min after I finished the WOD in 3:50.

All ub.

5-30-22 Murph

Murph

For time: 

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Time: 52:19

Did straight thru. 35 sec PR.

First mile in 7:04.

Pull ups as 10s thru 80 then 8-7-5 in 7:05 (14:09).

Push ups in 50 sets of 4 with short breaks in 16:10 (30:19).

Squats as 30-20-30-20 then all 20s in 13:23 (43:42).

Last mile in 8:37 (52:19).

5-29-22

4x4 power snatch build to heavy

135

145

155

165

Tng for 135 and 145.

For time:

10 reps each DB snatch 25, 30, 35, 40, 45, 50, 55, 60, 65, 70

5 box jump overs between each DB

Time: 7:36

All ub. 70# was tough, especially last 4 reps.