6-28-22

5x10 kb halos each direction

35#

5 rounds of 1min each

Max cal ski

Max rope climb

Max DUs

Total: 443

95 - 22, 3, 70

78 - 15, 3, 60

96 - 14, 2, 70

77 - 13, 3, 61

97 - 13, 2, 82

6-24-22

2 rounds

8 Wrist forward push ups

20 banded tricep ext red band each hand

Seated db tricep overhead ext 

50# with 3 sec neg

10

10

12

2 rounds

Db bicep curl 40#

8 left

8 right

8 both

Off hand hold in a curl

3 rounds

15 plate curl 45#

100 ft walk in hammer position

Partner WOD

For time

100 dbl db hang clean 50#

75 hspu

50 burpees to target

25 t2b

Time: 9:53

Partner Kate

Cleans in 10s

Hspu 10-10 then 5 to 8

Burpees in 10s

T2b 10-10-5

JB and Kyle beat us by 4 sec (4 t2b)

6-22-22

Power snatch max

155

Felt light today. Def had 165 in me but didn't want to push it with my forearm. It's feeling good and want to heal all the way before going for a true max.

Eva Strong 

Partner wod

5 rounds

24 dus (at same time)

19 t2b (split between)

2 clean and jerk 205/135# (split between)

400m run (together)

Time: 19:51

205 was a good challenge. I had a miss on the first set and fourth set. missed the jerk on both. then hit the lift on the second try both sets. double unders were crap the first round then unbroken after that. toes to bar unbroken. Josh pushed me on the runs.

6-21-22

4x20m dbl kb front rack walk

53

4x8 kneeling sa press

Failed 53

40# db

5 rounds

20 box jump 24"

100m run

10 hspu

10 deadlift 135#

Time: 14:10

Unbroken

6-18-22

EMOM for ALAP

3 powerclean

2 front squats

1 push jerk

Add weight every 5 minutes

75, 95, 115, 135, 155

This was good. Technique focus. Would've failed somewhere in 185s, prob front squat first.

6-17-22

2x10 bb

1 pull over + 1 skull crushers + 1 close grip press is 1 rep

Dips

2x12

2 sec neg and 2 sec up

I did 4 sets of 6

Bb curls

3 sec up, 1 sec pause, 3 sec neg w 65#

15

15

10 drop 10 lbs 10 fast

5 rounds

5 min on 2 min off

30 box jump over 24"

20 cal bike

Max wall walks

10, 6, 5, 5

Skipped last round. Could've done it but didn't want to over tax myself after being sick the passed 4 days.

This was the best wall walks WOD I've done.

Bike slowed way down. Last 2 rounds were 2 min.

1st round was 1:15 on bike.

6-14-22

Power snatch

5x3 stop at 70%

75

95

115

115

Stopped there cuz felt forearm tightness from last week's tweak.

5 rounds

400m run

10 power snatch 115

Time: 18:05

subbed powerclean 135 cuz of forearm tweak.

all cleans ub

finished rounds at 2:19, 6:05, 10:05, 14:07, 18:05. those times include 90 sec rest.