8-9-23

5x3

1 snatch balance + 1 ohs + 1 snatch balance

95

105

115

125

135

No dip drive on snatch balance

Every 3min for 7 rounds

12/10 cal rogue bike

3 ring muscle ups

9 back squat 155/105

1:30

1:34

1:35

1:40

1:55

2:10

2:29

All mu ub

Squat from ground all ub

Bike from 70-88 rpm

Last 3 rounds were mental

8-8-23

Elizabeth

21-15-9

Powerclean 135

Ring dips

Time: 4:55

Cleans ub. Dips as 11-6-4, 6-4-3-2, 5-2-2

20min cap

400m run

21 t2b

400m

18 t2b

400m

15 t2b

400m 

12 t2b

Time: 12:45

T2b as 13-8, 9-6-3, 8-4-3, 6-3-3

8-7-23

Strict press

10-8-6-4-2

Superset with

10 dbl Db push press 50#

75

95

115

125

135

2:30 on/2:30 rest

12/10 cal bike

8 SA alt db snatch 70/50

Max rep burpees

Until you get 150 burpees

Goal 7-9 rounds

Total: did it in 8 rounds with taking round 6 completely off.

Burpees were 30, 26, 24, 20, 15, off, 22, 13.

Bike at 85 rpm every round.

8-4-23

20min amrap

Partner WOD

Partner 1 

600m row

Partner 2

5/5 SA db hang clean 50#

5 burpees

5 air squat

Total meters: 4700

I got 3 rounds each set 

Partner: JB

Lactate WOD

Repeat from 8/4/2012

4 rounds

45m shuttle run

6 thrusters 115#

8 burpees

45m shuttle run

Rest 3min

R1: 0:59

R2: 0:57

R3: 0:56

R4: 0:53

Can't believe it but I beat my 29 yr old self by 10 sec a round!

Squat clean

4x2

135

165

185

185

8-2-23

Snatch complex

5 sets

1 snatch pull, power snatch, snatch high pull, squat snatch

75

95

115

135

155

No misses.

For time

5-4-3-2-1 Rope climb

50 dus

50 ft handstand walk

Time: 15:05

Got on last dus at 13:32 and wanted to be sub 15. Hs walks weren't good today. 1st dus were awful then good. Last 3 sets were 1, 1, and ub. Rope climbs were all up down no rest.

8-1-23

12min emom

3 rope climb

15 ub wallball 30#

5 tall box jump over 30#

5 rounds for time

18 cal ski

100ft dbl Db farmers carry 70#

12 dbl Db deadlift 70#

Time: 16:20

Last 2 farmer carry set them down quick half way.

Last rep on set 4 and last 3 reps on set 5 dl we're singles cuz left hand wouldn't hold.

7-30-23

Power snatch 5x3

75

95

125

146

164 (hit 2 of 4 attempts)

Partner WOD

20min cap

60 power snatch 95/65

60 burpeebox jump overs 30"

40 snatch 115/75

40 bbjo

20 snatch 135/95

20 bbjo

Time: 19:53

Partner: JB

We split everything even.

Snatches in sets of 5 until quick 5s as singles with 135.

Bbjo in 10s.

We won.