11-8-23

 4x20

Dbl DB box step ups 20", 50#s

Partner WOD

30min cap

300 cal bike

one partner rides while other performs the following, switch after 1 round, hold consistent rpm on bike

5 Deadlift 225#

50 ft handstand walk

5 DL 225#

Time: 22:08

Our goal was to hold 65+rpm. I held 65+ through 2 rounds then was 64 for a round then 62 from there.

Partner: JB

DL ub. Hs walks were pretty good. Had multiple 5-7 yard walks.

15min z2 bike

52 rpm

117 cals

11-7-23

 3 rounds

10 strict pull ups

10 floor press 165

4 rounds

15 cal bike as fast as you can

rest 90 sec

after 4th bike go straight into

3 rounds

1 trip burpee broad jump

12 t2b

20 air squats

10 deadlift 135#

straight into

4 rounds

15 cal bike as fast as you can

Time: 30:29

1st bike was 100 cadence each time and got off in 22, 20, 20, 23 sec, ended at 6:23.

3 rounds took me 15 min. BBJ after the bike was brutal. All t2b and dl ub.

2nd bike was 88 cadence each time and got off between 27-30 sec.

15 min z2 bike

cadence 55

cals 98

11-5-23

A. Back Squat 

3x5

185

205

225

B. 3 rounds

20 Split stance kbs 53# (10 each split)

20 Renegade Rows, no push up 50#s

16 KB front rack reverse lunge returns 53#

C. Seated DB shoulder press (on floor, legs out front)

3x5 dbl db

35

45

50

Partner wod

Partner: JB

30min Amrap

300ft sandbag carry 150#

50/40 cal row

30 synchro burpees

R: 3 + 11 burpees

We won by a couple burpees over the girls.

15min z2 bike

rpm 54 avg

137 cals

11-3-23

 Clean and Jerk

2,2,1,2,2,1,1,1 build to heavy

165

185

205

165

185

205

205

225

no misses. Was happy to hit 225 pretty easily.

10 rounds YGIG partner

5 TnG powercleans 165#

10 bar facing burpees, fast

Time: 7:01

JB and I were partners vs. Kate and Gary. We were 38 sec behind them - the last set of burpees.

4 rounds

30 DUs

50ft handstand walk

Time: 9:18

Hs walk was MUCH better today. All DUs ub.

15min z2 bike

rpm 58

cals 163

11-1-23

 Back Squat

4x10

95

125

145

175

Deadlift

4x10

175

205

225

245

2 rounds

18 cal bike

120 ft sandbag walk 150#

3 Sandbag cleans 150#

90 ft handstand walk

3 Sandbag cleans

120 ft sandbag walk

18 cal bike

rest 5 min

Rd 1: 8:58

Rd 2: 11:32

Total with rest: 25:32

Hs walks were awful. Best ub distance was 7 yards. First 90 ft took 3 minutes, second took longer. First round I used the 150# Dball, 2nd round I used the 150# sandbag. Sandbag is harder to walk with due to girth.

15min z2 bike started 1 min after finishing the wod

122 cals

10-31-23

 4 rounds not for time

10 floor press 165#

10 plate front raises 35#

10 ring curls

10 SA DB overhead tricep extensions 35#

For time

35/30 cal rogue bike buy in at 70-75 rpm

50 ft handstand walk

400m run

30 hang powerclean 135#

20 burpees to high target 10"

Time: 8:40

hs walk inefficient

run felt great

hpc as 10s

burpees steady

15min z2 bike

115 cals

10-29-23

 Back squat

Build to heavy

5x3

185

205

225

245 (failed after 1 rep)

225

225

4 rounds

A. 8 BB glute bridges (135, 135, 155, 155)

B. 10 Floor Press (135, 155, 155, 155)

      6 ring dips

C. 8/8 landmine lateral squats

Teams of 2

10 rounds total

YGIG

Shuttle run - 5 back, 10 back, 15 back

Rogue bike 12/10 cals

8 burpees

8 box jump 24"

Time: 17:01

Teammate: JB. We won.