2-17-23

23.1 is 14.4

14min amrap

60 cal row

50 t2b

40 wallball 20#

30 powerclean 135#

20 ring muscle ups

Total: 188

8 mu in 9 in attempts.

Goal was off wallball at 7min, I was off at 7:29. Goal was off powerclean at 10min, I was off at 12. Way too slow here. All singles.

Row 2:36 (1400 watts)

T2b 14-12-10-8-6

Wb 20-20 with 10sec rest between

Hoped to make it back to the rower. Lack of bb training lately hurt me.

2-15-23

Back squat

4x8

135

165

185

205

225

Partner

U go I go 

3 no push up burpee

3 t2b 

3 box jump 24"

Add 3 reps each round. Partner one does the three round, partner 2 does the six round, partner 1 does the 9-round, and on. My partner was ed. We won. I finished 21 box jumps in the 24 round. We beat the teams of Pat and jb, and Kyle and floyd. The two losing teams had to do 50 burpees each person.

2-14-23

3 rounds

6 Tempo Z press 25#

3 sec hold at top, 5 sec down

6 db split squat each leg 25#

3 sec down, 3 sec at bittom with inee off ground

24min amrap

20 push ups

5 strict pull ups

Down back sled push with 45#

10 cal bike

R: 8 + 13 push ups

Ub except push ups we're 20, 20, 10-10, 10-10, then 10-5-5s

2-12-23

40min emom

30 push ups

10 strict pull ups

30 sec air runner

6/6 single arm half kneel landmine press 25#

20 wallball 20#

16 dbl kb plate elevated rear lunge return 35#

10 ghd

12 cal row

Push ups 30, 30, 30, 15-8-4-3, 15-3-5-4-3

Pull ups 5-5, 5-5, 5-5, 5-3-2, 5-3-2

2-10-23

Strict pull ups

10x5

10 rounds

6 single arm db thrusters 50#

10cal row

Time: 10:59

10 TGU

4 at 35#

6 at 53#

Working way back from last/Serratus strain

2-8-23

Back squat 

4x10

135

165

185

205

Had a right low back tweak on the 185.

RDL

4x10

135

155

185

205

Heel elevated goblet squat

4x10

53

53

70

70

Heels on 4" (2 fifteen lb plates). Feet together, knees together.

Split stance dbl Db RDL

4x10 each leg.

50s

2-7-23

15min amrap

15 t2b

10 deadlift 115#

10 pistols

R: 7+7

Have a Lat/Serratus tweak so subbed 10 pistols for the 5 snatches.

7+7 t2b

t2b as 15, 10-5, 10-5, 8-7, 6-5-4, 8-7, 8-4-3, 7

DL ub

20min amrap

5 powerclean 155#

10 burpees

15 box jump over 24"

R: 9+16

Subbed hang clean 95#.

Burpees and bjo ub.

Rested too much between bjo and bar.