5-20-22

3 rounds with 1:1 work rest

3 bar muscle ups

6 devils press

18 cal row

Total time: 8:04

R1: 1:31

R2: 1:42

R3: 1:44

All ub, dp slowed down a little. 1st row was 18-1900. Then 1600s.

Partner WOD

12min amrap

A1: 200m air runner

A2: front plank

A1: 20 GHD

A2: sled push

A1: 15m hs walk or 4 wall walks

A2: 30+ air squats

Partner: Kate

My hs walk sucked. Did 10m then switched to wall walk.

Did 1 round of GHD then switched to abmat.

Didn't sleep well last night. Max came in bed and kicked me until I left and went in bunk bed, then still didn't sleep well.

5-18-22

Sumo deadlift 

5x8 build from 65%

135

225

255

285

285 was 83% for 8 then time ran out.

16min amrap

12 cal row

10 front rack lunge return 95#

12 cal bike

10 hspu

R: 5

finished hspu with 3 sec left.

all unbroken. this was a good mover.

5-17-22

Gymnastics complex:

every 90s for 10 rounds:

2 alt single leg t2b

2 t2b

4 c2b

all u

Helen

3 rounds for time:

400m run

21 kbs 53#

12 pull ups

Time: 8:13

on air runner

was ub til last set pull ups then did 7-5 quick. planned ub but that complex got the grip more than I thought.

my PR was in 2018 at 7:30 ub. I wouldn't have got that today even if I didn't drop the last pull up set.

5-15-22

Partner WOD

20min cap

300 wallball 20#

E2mom 3 wall walks

Split wb even

Partners ww at same time

Time: 19:49

Partner: JB

All wb in 15s

5-13-22

Double contraction Dips from box

Half rep from bottom then full rep with 1 sec pause then 3 sec neg

3x10

Bb jam press

4x15 w 3sec neg

3 rounds

Incline bb tricep ext

10, 10, 15

15 with 65#

3 sets DB curl

8 w Right arm hold

8 w left arm hold

8 both arms

40, 30, 30

20min cap

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

Box jump 24"

Clusters 135#

Time: 17:39

All singles

I moved well through this. I was happy with how weight felt.

5-11-22

Sumo deadlift

15-12-8-8-8

With 3 sec negative

Straight into 15 double DB rdl 50#

135

185

225

275 for 1 rep then stopped cuz been feeling left sij all week.

5 rounds

8 s2o 115#

15cal bike

10 box jump over 24"

Rest 2 min

Time: 14:23

s2o ub 115#

bike at 600+ watts which was 83-85 rpm

bjo we're bounding 1st set then normal

1:11 

1:18

1:14

1:24

1:14

5-10-22

5min bike

30sec 50%

30 sec 75%

24min amrap

4 muscle ups

28 wallball

22 powerclean 115#

34 DUs

R: 4+3 muscle ups (missed the 4th at the buzzer)

All mu ub

Wb 28, 20-8, 14-14, 10-10-8

Cleans 10-6-6, 7-5-5-5s

DUs were 2 sets ub

This was brutal