12-13-24

Partner wod

Break up however you want

25min cap

50-40-30-20-10 

Cal bike

Cal row

Time: 14:47

Partner: JB

Split evenly

12-11-24

For time:

50 dbl db front squats 35#

50 box jump 24"

Rest 3min

50 dbl db s2o 35#

50 buprees over db

Rest 3min

25 dbl db FS 35#

25 bj 24"

Rest 3min

25 dbl db s2o 35#

25 burpees over db

Total time: 23:22

4:32

5:20

2:13

2:17

Burpees sucked

Happy Birthday Dad!

12-6-24

Squat snatch

5x3

45

95

115

135

135

4 rounds for time

12 ghd

6 bar Muscle ups

6 squat snatch 135

12 Alternating V-ups

Rest 1:1

R1: 2:13

R2: 2:39, failed the 2nd snatch

R3: 2:37

R4: 2:29

Total time with rest: 17:17

All mu ub. Snatch all singles, felt good.

12-3-24

Partner wod

30min cap

Row 7000m

Everything you switch the person getting on must do 70 dus first, beginning at 0:00.

30min cap

6775 at cap

partner: Jordan

i rowed 1:50 pace

dus consistent

12-1-24

Leg day

Box squat

3 sec negative each rep

5x135

5x165

5x185

5x205

5x225

70% of last set for max reps no box 

20 reps of 155

3 sets

15 banded landmine RDLs 45# on bar, green band 

Into

10 each leg dbl db walking lunge double pulse 20s

2nd set triple pulse

3rd set quadruple pulse

10min emom

10 burpees

Between 30-34 sec each

11-26-24

Deadlift max

365

Got 395 off the ground 2x to mid shin but back was rounding so I let go.

3 rounds

4min amrap

3 box jumps 30"

6 cal bike 

1 powersnatch 135#

Rest 2min

R1: 5+1

R2: 5+3

R3: 5+2

11-24-24

Front squat

15 light 3 sec down/up 95#

5 top to half, 5 bottom to half, 5 full x2 115#

12 with 3 sec negative 135#

10 w 3 sec negative 155#

8 w 3 sec negative 175#

Drop 70% from set 5 and do 7 reps, rest 15 sec x5 125#

3 sets

10 bb hip thrusts 135#

Into

20 Banded Sumo lateral steps each leg, red band

3 sets

Bulgarian split squats

15 each leg 3 sec down 1 sec pause at bottom 25#

10 tgu 70#

Nataly, Reece, and Ross

1 mile run

20 air squats

3x8 front squats empty bb