10-20-23

 Wodapalooza qualifier

20 min cap

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

HSPU

Hang power snatch 115#

Bar facing burpees

Time: 17:01

Ub until the 9 and 10 set of hspu and hps. hspu were 5-4 and 5-5. HPS were 5-4 and 6-4.

Back squat

3x5

115

165

195

10-18-23

WODapalooza qualifier

18min amrap

20 devils press 50#

30 cal row

40 dbl DB box step over 50#/24"

50 cal row

60 box jump over 24"

70 cal row

total: 31 cals on 70 set. This hurt more than I expected. 

DP as 10,5,5

Dbl DB BSO 10s

BJO 15s

Pulled rower around 1200c/hr

18 min zone 2 rogue bike

182 cals

avg about 55-57 rpm

10-14-23

 5 min bike

level 15 at 80 rpm

life fitness bike

5 rounds

10 DB goblet squat 50#

10 russina kbs 40#

2.5 min bike

level 17 at 70 rpm

life fitness bike

10-13-23

 5 rounds

10 renegade rows 35#

20 air squats

3 rounds

10 SA DB bent row 50#

10 SA DB half kneeling shoulder press 35#

5 min bike

level 15 (80 rpm)

Life fitness bike

10 TGU

40#

10-11-23

Strict Press

10 rep max

115

15 min amrap

10 deadlift 115#

50 DUs

100 ft SA suitcase DB walking lunge 50#

15 cal ski

10 hang powerclean 115#

R: 3+60

30 min amrap

Teams of 3

Partner 1: max row for meters

Partner 2: 12 kbs 53#, 12 abmat, 12 wallball 20#

Partner 3: rest

After partner 2 completes 36 reps, partners switch.

I did 3 rounds and then had to leave to take Max to school

10-10-23

 30 min emom

min 1: 15 bar facing burpees

min 2: 35 dus + 3 muscle ups

min 3: 15/12 cal bike

min 4: 15 hang power clean 95/65

min 5: rest

Held these numbers thru 4 bfb rounds, then only hit 1 muscle up, 15 cals, 15 hpc

last 2 rounds were 12 burpees, 0 and 1 mu, 12 cals, 15 hpc

10-8-23

 Partner WOD

4 rounds (1 every 8 minutes)

200m Partner run

10 dbl DB box step over 24" with 50/35

20 GHD

200m Partner run

Rest to the 8 min mark. Goal is sub 4 min per round.

R1: 3:48

R2: 3:23

R3: 3:21

R4: 3:16

Partner: Kate

TGU

10x70 (5 each arm)