1-17-23

Kettlebell WOD A

88#

1-15-23

Kettlebell WOD A

88#

Then 100 SA russian swings (50 ea arm)

10 at 35#

20 at 53#

20 at 70#

These felt good. Focused on Lat activation.

1-14-23

Kettlebell WOD A

88#

Did the 100 swings as 10 every 30 sec. Done in 4:52. 

1-13-23

Kettlebell WOD A

106#

First day at 106#. Started Sept 1st 2022, 135 days later I hit the big boy.

100 swings were no prob, just got the breathing a bit.

Did 10 TGU. Had 3 fails going ground to elbow. Many failed press outs from the floor with left arm.

I'm very happy with this.

Back squat

5 reps each of 95,115, 135, 165, 185, 205, 225

These felt great. Very solid. Best squats in months.

1-11-23

Kettlebell WOD A

88#

25min cap

2000m row buy in

Straight into

30-20-10

Wallball 30#

Single arm kb overhead walking lunge 53#

Straight into

10 wall walks

Time: 22:41

row 2000m in 7:26

Did 30# wallball as 15-10-5, 10-10, 10

53# for oh walking lunge. Left arm was a struggle on 30 set.

10 wall walks in 3:31

1-10-23

Kettlebell WOD A

88#

3x3min rounds

Rest 90sec

1 lateral burpees over bar

1 hang powersnatch 

2 lat burpees

2 HPS

3...

3...

Weight increases each round: 75, 95, 115

R1: 7+9

R2: 6

R3: 4+8

Open 16.3

7min amrap

10 powersnatch 75#

3 bar muscle ups

Total: 75

Bmu ub

Snatch ub thru 2 then 5-5

1-8-23

Kettlebell WOD A

88#