2-26-25

Partner wod

40min cap

Run 1600m (at same time)

8 rounds (4 each as YGIG)

8 alt db snatch 50#

8 lateral burpees over db

Row 1200m

6

6

Ski 800m

4

4

Run 400m

Time: 36:51 (i was done at 35:43)

Partner: JB

Mile: 7:51

Row: 4:32

Ski: 3:04

400: 1:43

2-25-25

5min bike

30/30 sec

10min emom

10 Russian kbs 88#

5min bike

30/30 sec

2-23-25

Leg Day

Back squat

10x135

8x185

6x225

20x185

3 rounds

8 BB Sumo deadlift w 3 sec negative 

Into

Max rep Dbl Db RDL w 3 sec negative, 50#

Sumo were 135, 185, 185

3 rounds

BB front foot elevated back lunge return

12x95 each leg

10x115 each

Max at 135 each (did 10 each)

25min emom

15 wallball 20#

12 cal bike

50 DUs

15 kbs 53#

Rest

2-21-25

Open 21.3

12 bmu at 15min.

PR by 4 bmu

my pulling is crap right now. could only butterfly 6 c2b then had to kip the rest. all 6s.

t2b were 15-10-5.

bmu 5-3-2-2-2-1-2-1-1-1.

all front squats ub. thrusters 15, 10-5.

2-20-25

10min emom

10 kbs

70# for 5 rounds

88# for 5 rounds

10min TGU

10 at 70#

2 at 88#

1min dead hang

10min bike

30sec at 50%

30sec at 70%

2-17-25

30min cap

3 rounds

500m row

21 DB s2o 50#

21 db walking lunge 50#

50 DUs

21 t2b

Time: 21:45

Rows 1:47, 1:54, 1:57

S2o 21, 11-10, 11-10

Lunges 11-10s

Dus ub, ub, 28-22

T2b 11-10, 11-10, 11-5-5

2-16-25

Leg day

3x5 depth jump vertical 24"

Zercher squats

5x8 with 3 sec negative

75

95

115

135

155

Banded Bulgarian split squats

3x10 each leg

Blue band

3 sets

10 bb hip thrusts with 3 sec negative 

20 seated Banded abduction

3 sets

Dbl db heel elevated squats

10 with 5 sec negative and 2 sec at bottom

Into

Max 3/4 squats

25s and 10 3/4 each time.

Partner wod

100 cal row

100 burpees

100 cal ski

100 cal bike

Time: 24:45

Partner: Alexandra