6-3-22

A. 3 rounds

500m row

15 thrusters 95#

15 c2b

Time: 12:57

Rows 1:49, 1:53, 1:56

Thrusters 8-7

C2b 10-5, 8-7, 6-3-3-3

B. BB JM press

2x15 w 3 sec neg 75#

C. Bicep Hell

Seated alt db curls to failure 35#

Seated double arm db curls

Seated double arm db partial curl

Did 20, 6, 6 each round

D. 5-4-3-2-1-1-2-3-4-5

Ring muscle up

Hspu

Deadlift 225#

Time: 14:05

All ub except last set 5 my were 3-2

5-31-22

Standing bb shoulder press

3 sec up, 3 sec negative

12

10

8

8

Burn out

Bb, 65, 75, 75, 25 rep burnout

15min cap

27-21-15-9-6-3

Kbs 53#

Box jump 24"

Abmat sit ups

Time: 7:43

Boot camp had all boxes so I did DUs instead of bj and then did an 81 box jump buy out 2 min after I finished the WOD in 3:50.

All ub.

5-30-22 Murph

Murph

For time: 

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Time: 52:19

Did straight thru. 35 sec PR.

First mile in 7:04.

Pull ups as 10s thru 80 then 8-7-5 in 7:05 (14:09).

Push ups in 50 sets of 4 with short breaks in 16:10 (30:19).

Squats as 30-20-30-20 then all 20s in 13:23 (43:42).

Last mile in 8:37 (52:19).

5-29-22

4x4 power snatch build to heavy

135

145

155

165

Tng for 135 and 145.

For time:

10 reps each DB snatch 25, 30, 35, 40, 45, 50, 55, 60, 65, 70

5 box jump overs between each DB

Time: 7:36

All ub. 70# was tough, especially last 4 reps. 

5-27-22

Neutral grip db banded push ups

Green thick band

3 sec neg with 1 sec pause at top

10

10

10

Max - 9

Seated db tricep extension 50#

3 sec neg

10

10

15

Bb skullcrushers

12 w 3 sec neg 65#

Straight into 20 light weight (empty bb)

3 rounds

Db hammer curl

4x20 with 50# each arm (10 reps each arm)

For time

21-15-9-6-3

Powerclean 135

Ring dips

Ski cals

Time: 12:45

Cleans as 12-9 then singles

Dips as 8-7-4-2, 6-4-3-2, 5-4, 4-2, 3

JB won and Kate was last.

5-25-22

Sumo deadlift

4x3

225

275

305

335

8 rounds

200m run

8 pull ups

12 Push ups

15 air squats

Time: 16:49

ub except push ups broke from 4th set forward as 8-4 then 6-3-3s.

5-24-22

5 sets

5-4-3-2-1 (is one set)

Dbl db DL 50s

Dbl db row

25min cap

4 complex, 3 situps, 4 complex, 6 situps...

Up to 30 sit ups

1 complex = 1 cluster and 4 front rack lunge return

Weight - Rx+ at 115#

Time: 25:00

Rx+ with 115

11 sit ups into 24 set.

Lunges were rough. Right leg began to struggle.