12-10-23

For time:

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

Wallball 30#

Pull ups

Ring dips

Dbl DB walking lunge, 50#s

(lunges were done 20-18-16-14-12-10-8-6-4-2)

*3 wall walks after each round

Time: 31:15

This was much harder than anticipated. Heart rate got up quick. Wall walks were my undoing. Did all unbroken sets except wall walks.

12-8-23

25min cap

21-18-15-15-18-21

Bike cal

Burpee Box Jump 24"

Time: 19:02

I should've and could've been sub-19. I had 10 BBJ left at 18min and did then all figuring I'd be under without looking up again. Easily could've increased my pace for those last couple to be under.

Biked 70 cadence for first 4 bikes then 67-70 for the finals. Never broke on burpees, steady.

rested 1min

15min z2 bike

55 cadence

139 cals

3 rounds

10 box dips

25 banded tricep push downs, gray band

10 incline bench dbl curls, 30#

25 plate bicep curls, 25#

super set it all before stopping. Rest 2 min between rounds

this burned!

12-6-23

For time:

50 push press 75#

100 DUs

50 cal ski

100 air squats

10 rope climbs

100 DUs

Time: 15:25

PP as 25-15-10. 

100 DUs UB

ski in 3:03

air squats as 50-25-25

10 rope climbs steady

100 DUs broke 4x random - 16, 63, 83, 91

15min z2 bike

avg cadence 55

139 cals

12-5-23

 12min alt emom

10 hspu

1 lap dbl kb ovr walks

Did 2.5 rounds of hspu then changed to handstand holds cuz of my low back.

Did 2 sa kb walks then switched to front plank for 30 sec cuz low back.

15min amrap

10 cal bike

12 t2b

15 push ups

R: 6+29

15 min z2 bike

avg cadence 52

cals 122

12-1-23

For time

400m run buy in

21-18-15-12-9-6-3

Thrusters 95#

7-6-5-4-3-2-1

Bar facing burpees

rest 3 min

same structure but with

DL 115#

BFB

Time: 15:49 for thruster part.

Did all thrusters in 2 sets 11-10, 10-8, 10-5, 6-6, 6-3, 6, 3. I was happy with how they went, just need less transition time.

I started to feel my low back with 9 thrusters left so I finished and rested the 3 minutes. After doing 5 DL I decided not to push it and be miserable all weekend. It was the right choice. Instead, I did:

15min z2 bike

58 cadence

155 cals

11-29-23

20 rep max back squat

5x95

5x135

5x165

20x195

Partner WOD

For time:

100 cal bike (split however)

50 Synchro WB 20#

50 Synchro KBS 53#

25 Synchro KB snatch 53#

50 synchro kbs 

50 synchro wallball

100 cal bike

Time: 24:17

Partner: Gary

I def held Gary back. First bike in 3:40 doing 10 cals each. WB 30, 20. KBS 25-15-10. KB snatch 5 each arm rotating. KBS 15-15-10-10. WB 15-15-10-10. Bike in 4:30 doing 15 cals each.

15min z2 bike

54 cadence avg

122 cals

11-28-23

 2 rounds

10 BB strict press (bb, 65)

5 half TGU per side, 53#

1 lab overhead dbl KB carry

30sec handstand hold

20min cap

For time:

50 DUs

10 ring muscle ups

500m row

50 DUs

8 rmu

500m row

50 DUs

6 rmu

500m row

50 DUs

4 rmu

500m row

Time: 19:09

RMU as 6-4, 4-4, 3-3, 4

DUs 1 break, ub, ub, 1 break

rows as 1:50, 1:51, 1:51, 1:48

This felt good.  Transitions could be shorter.