8-18-23

Every 5min for 3 rounds

30cal bike

Max ub set hspu

Rest til 5 min

R1: 1:32 (bike in 41 sec, 15 kip hspu)

R2: 1:53 (bike in 51 sec, 10 kip hspu)

R3: 2:30 (bike in 1:45, 6 kip hspu)

Haven't felt the legs like that in a long time.

Nate

20min amrap

2 ring muscle ups

4 hspu

8 kbs 70#

R: 11+6

All ub except fell off the wall a couple times.

8-16-23

5 rounds on the 90 sec

2 powerclean + 1 push jerk

155

175

185

205

215

All tng.

22min cap

3 rounds

15 cal bike

15 t2b

5 clean and jerk 155#

Rest 3min

3 rounds

15cal bike

10 t2b

5 clean and jerk 185#

Total time: 18:54

Part 1: 6:34

T2b as 15, 8-7, 8-7

Quick singles

Part 2: 9:20

T2b as 10, 10, 6-4

Relatively quick singles

I felt good cycling the BB today.

All bikes 70+ rpm, 380+ watts

8-15-23

Kelly

5 rounds

400m run

30 box jump 24"

30 wallball 20#

Time: 28:10

This was a 1:31 PR over my time in 2020.

Runs were steady. First round completed in 4:34, whereas in 2020 it was 5:19. Box jumps all unbroken. Wall ball unbroken on the first two sets, then 15-8-7, 15-10-5, 15-15. I should have held 15-15 for the last three rounds. I felt good through three rounds, rounds four and five were more of a mental grind.

8-13-23

30min cap

100cal row

80 t2b

60 box jump 24"

40 devils press 50s

20 bar muscle ups

Time: 28:26

Break up however you want.

Did 10 rounds of 10-8-6-4-2

8-11-23

Partner WOD

3 rounds

15 cal bike

20 burpees

15 cal ski

20 burpees

Rest 2min

Partners on machines at same time, split burpees.

R1: 3:25

R2: 3:24

R3: 3:36

Partner: JB

3 min for 3 rounds

15 box jump over 24"

10 thrusters 115#

Max bar muscle ups

Rest 2min

12, 4, 6

For time

1000m row

100 air squats

1000m row

Time: 12:09

Goal was sub 12. Could've done it but wasn't facing the clock

Row was 3:40 and 3:53.

Squats were 4x25

8-9-23

5x3

1 snatch balance + 1 ohs + 1 snatch balance

95

105

115

125

135

No dip drive on snatch balance

Every 3min for 7 rounds

12/10 cal rogue bike

3 ring muscle ups

9 back squat 155/105

1:30

1:34

1:35

1:40

1:55

2:10

2:29

All mu ub

Squat from ground all ub

Bike from 70-88 rpm

Last 3 rounds were mental

8-8-23

Elizabeth

21-15-9

Powerclean 135

Ring dips

Time: 4:55

Cleans ub. Dips as 11-6-4, 6-4-3-2, 5-2-2

20min cap

400m run

21 t2b

400m

18 t2b

400m

15 t2b

400m 

12 t2b

Time: 12:45

T2b as 13-8, 9-6-3, 8-4-3, 6-3-3