5-21-23

Single arm bent DB row w hand on plates on bb (adds instability component)

10 each arm of 

50

60

70

80

90

Couplet of

5 strict pull ups

10 banded wide grip PVC rows from pull up bar

Black band

5 rounds 

2 alt TGU 70# 

2 rope climbs

Put kb away...

500m row 

1:43

5-19-23

Partner WOD

25min amrap

30 cal bike

30 hspu

30 cal bike

20 bàr muscle ups

30 cal bike

10 clean and jerk 135#

R: 2+bmu

All bmu in 5s

Partner: JB

5-17-23

Rogue bike

5min

30 sec on/off

Back squat

5x5

135

165

185

205

225

5 rounds

3min

Row 15 cal

Max db snatch 50#

Rest 3 min

Did 30 snatch each round until 4th. Tweaked low back on 6th snatch so stopped. 5th round I biked 15cals in 30 sec then did 31 til the 3min mark

5-12-23

5x5 back squat

135

165

185

205

225

5 rounds 

200m air runner

20 yard SA overhead walking lunge 50#

5 squat snatch 115#

5 ub bar muscle ups

Time: 20:43

Snatch quick singles 

5-10-23

10min emom

3 deadlift at 50-60%

225

For time

Bodyweight Grace

195#

Time: 17:21

2 misses, at rep 12 and 20. Did 3 the first minute then slowed.

5-9-23

Murph prep

12min amrap

200m run

10 strict pull ups

Rest 5min

12min amrap

200m run

20 hand release push ups

Rest 5min

12min amrap

200m run

30 air squats

R1: 6 + 100m

R2: 5+ 200m + 11 hrpu

R3: 6 + 100m

Pull ups we're 10, 7-3, 6-4, then 4 and pieces

All air squats ub

Hrpu 20 then pieces

5-7-23

35min cap

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Burpee shuttle run

Manmaker 35#

Time: 27:29

Burpee shuttle run = burpee + 10m run

Manmaker = dbl Db push up, row, row

All ub.