7-12-23

Rogue bike warm up

30 sec on/off for 5 rounds

60 cals

Strength

4 sets

10 strict pull ups

10 meadow row

12 banded reverse grip pull downs

10 ring curls

Rest 3min

25min cap

1k row buy in

20-18-16-14-12-10-9-8-7-6-5

Deadlift 95#

Bar facing burpees

50 powerclean buy out 

Total: 21 cleans at cap. Row in 3:39. Couplet at 23:12.

Partner WOD

50-40-30-20-10

Cal bike

40 push ups between each bike.

Time: 12:32

Partner: Kyle

7-11-23

7min amrap

7 front squat 95#

7 c2b

7 burpees

R: 6

Had to walk from turf to pull up bar and back each set. Could've got 7 rounds if set up closer.

20min cap

3 rounds

12 SA db snatch 50#

15 cal ski

Rest 2min

3 rounds

12 cal bike

12 dbl Db c&j 50#

Part 1: 4:39

Part 2: 7:40

Total: 14:25

7-9-23

50 rounds

1 dbl Db burpee

1 dbl Db snatch

1 dbl Db thruster 35/20#

Goal time: 13-18

Time: 13:33

Did 25 in 6:10

10 then 5s 

Partner of 3

You go, I go

25m sled push

10 strict press 95#

10cal row

Total time: 19:32

Partners me, JB, Micah

7-7-23

Superset w/1 min rest after:

15-14-13-12-11

SA db bent row

50, 60, 70, 80, 90

Back squat complex

2 pause back squat + 2 (1.25) back squat + 2 back squat

135, 135, 155, 155, 175

Superset w/1 min rest after:

15-14-13-12-11

Deadlift

155, 175, 195, 215, 235

Landmine SA half kneel press

15, 20, 25, 30, 35

10 TGU 

70#

7-3-23

Back squat complex

1 pause back squat + 2 (1.25) bs + 2 bs

1+2+2

1+1+2

1+1+2

1+1+1

95

115

135

135

155

3x21

Preacher curl

15s

25s

25s

For time

150 cal row

100 hspu

50 dbl Db box step over 24" w/50s

Break up however u want

Time: 24:31

I did 3 rounds of 5 sets of 7 cal row and 5 hspu followed by 13-13-12 bso after the 5th set each round. The 4th round was 9 cals and 5 hspu followed by 12 bso.

No fails. Goal was to do all the hspu as 5s. I did. Fell off the wall twice.

7-2-23

4 sets

8 deadlift + 8 each leg split stance good morning

DL 185, 215 ,235, 235

Gm 75#

10 rounds for time

5 cal bike

5 wallball 20#

5 t2b

Time: 8:22

Unbroken. Bike on rounds 7-10 got tougher.

6-30-23

4 sets

5-4-3-2-1

Deadlift 315

Db bench 70

Squat clean 155

Rest 1:1 or 6 min, whatever is less

R1: 10:20

R2: 9:07

R3: 10:04

R4: 7:55

Rest 6 min each time

Scaled DL to 275.

Bench was easy.

Squat cleans were the worst part.