7-31-22

Partner WOD

For time

50 synchro pistols

100 db deadlift 50# each arm

50 synchro wallball 20#

100 db deadlift

Time: 12:53

Pistols were 35, 15. Would've been ub but lost my balance.

DB dl as 25s throughout

Wb as 19-11-10-10

Core

3 rounds

20 standing banded oblique twists left

20 of same on right

30 abmat sit ups

Red band

7-29-22

Seated DB shoulder press

15, 12, 10, 10

40, 40, 35, 35

Seated DB press

3 rounds

3 half reps bottom up

3 half reps half to top

3 full reps

35#

Standing BB reverse grip press w 3sec neg

15, 12, 10, 10

65, 65, 75, 85

Did 6 at 85

Bb shrugs

15, 15 ,12 ,12

225

5 rounds, every 2:30

100m run

12 single arm kb box step ups 24" w 53#

Max front plank

Started plank at 1:19, 1:19, 1:17, 1:17, 1:15

Planks ub. Last 2 rounds shook a lot last 30 sec

3 rounds

50 bent hollow flutter kicks

12 single leg tucks on rings

7-27-22

Front squat

3 reps each

95

115

135

165

185

4 rounds

Bike 1 min

10 air squats

Total: 27 cals

10min bike

30sec on, 30sec mild

Total: 154 cals

On was 400-524 watts

Off was 125-225 watts

Didn't do class cuz my left trap/neck is super tight

7-26-22

5 rds

5-4-3-2-1

DB deadlift 50s

DB row

All ub

For time

3 rounds

8 hang power snatch 115#

8 bar facing burpees

2 rds

10 hang c&j 115#

10 bfb

1 Rd

8 single arm devil's press 70#

20 bfb

Time: 15:26

Rx+ 115 bb, 70# single arm devil's press

Did first set ub then tweaked left trap on 4th snatch of 2nd set. Just wanted to finish after that.

snatches were 4-4, 4-4

c&j were 5-3-2, 5-3-2

DP 4-4

bfb ub

used 50s for the 5-4-3-2-1 all ub sets

7-22-22

Push press

12,12,8,6,6 drop 10

95, 115, 135, 155, 155 drop 115

Seated db kb press

Max at 1.5 pood drop to max at 1 pood

3 sets

5,6

5,5

5,3

3 rounds

Bb curl top half x15

DB curl bottom half x15

Seated db curl x15

65, 30, 25

Partner WOD

You go I go

6 total rounds

Every 3min

50 DUs

12 rower facing burpees

Max cal row

Total: 165 cals

Kate was my partner

I did 35, 27, 30 cals

Broke DUs 2x on 2nd set

Had 1:35 to row each time.

7-20-22

Snatch

5x3 build

3 sec pause below knee

3 sec pause high pocket

75

85

95

105

115

7min amrap

50 DUs

5 ring muscle ups

25 abmat sit ups

Rest 2min

7min amrap

50 DUs

5 bar muscle ups

1 trip hs walk (15m)

Total: 5+11

1st amrap: 3+11

2nd amrap: 2

ropes were great, only broke once all day

rmu 5, 5, 3-1-1.

bmu 3-2, 3-1-1. failed the last bmu 2x before finally hitting it. 

hs walks were bad.

Had Gary if I didn't miss. 1st round he got me by 11 DUs

2nd round he finished the 50 DUs in 3rd set

7-19-22

3 round warm up

8 kb rdl 53#

8 kbs 53#

100m run

8 lateral lunge returns

Every 90 sec for 10 rounds

2 single leg t2b

2 t2b

4 c2b

All ub

18min cap

18-15-12-9-6-3

Single arm db thruster 50#

Single arm db deadlift 50#

Box jump over 24"

Time: 10:00

all ub movts. transition from box to thruster was slower than I wanted. I'll take it for the first day back after 10 days off.

🎄 came early when JB said it was single arm db!