11-17-23

 20cal ski warm up

Partner WOD with Gary

8 rounds each

Partner 1
10 ub pull ups

4 shuttle runs, 25ft down/back

Partner 2

Front plank KB pull throughs on elbows, 35#

Partner 2 works while Partner 1 completes one round then switch

Time: 13:33 to complete the 16 rounds

Floor Press

10x135

10x165

3x10

185

15min z2 bike

rpm 60

cals 177

11-15-23

 20 rep max back squat

185

4 rounds

15 banded KBS, 70# w/red band

5 strict pull ups

Partner WOD

For time:

4 rounds

25/20 cal bike (one partner does the whole bike each round)

10 synchronized single arm db ohs 50#

20 synchronized alternating SA DB clean and jerk 50#

10 synchronized single arm db ohs 50#

straight into 

3 mins max sandbag to shoulder 150/100#

Time: 14:36 for the 4 rounds

24 sandbag cleans in 3 min

15min z2 ski

3,592m

226 cals

about a 2:05 pace

11-14-23

 4 rounds

4x10

KB RDL 70#

4x10

BB front rack walking lunge, 135#

4x12

Banded PVC lat pull downs, grey band

21min amrap

Every 3 min beginning at zero bike 15cals

10 powerclean 115#

15 t2b

20 pistols

100m run

start back where you left off after biking.

Each round is 46 reps

Total: 3+39 (177 reps)

cleans ub

t2b all 8-7

bike all less than 1 min riding around 65 rpm

15min z2 bike

cals: 146

rpm avg 55

11-12-23

 5 min row

30 sec on

30 sec mild

On avg 1:41

Mild avg 1:55

Total distance: 1,417m

11-10-23

 2 rounds

5 cal ski

5 single leg hip circles forward/backward each side

15 air squats

Every 3 min for 4 rounds

5 single leg dbl db bulgarian split squats per leg, 50#s

8 single leg stability ball hamstring curls per leg

12 rower plank pikes

14min cap

5 rounds for time

15 plate overhead walking lunges 45#

150m run

10 deadlift 205#

Time: 11:11 ub

Core

3 rounds

15 GHD back extensions

30 sec plank hollow hold 15#

20 handstand shoulder taps

15 min z2 bike

53 rpm avg

128 cals

11-8-23

 4x20

Dbl DB box step ups 20", 50#s

Partner WOD

30min cap

300 cal bike

one partner rides while other performs the following, switch after 1 round, hold consistent rpm on bike

5 Deadlift 225#

50 ft handstand walk

5 DL 225#

Time: 22:08

Our goal was to hold 65+rpm. I held 65+ through 2 rounds then was 64 for a round then 62 from there.

Partner: JB

DL ub. Hs walks were pretty good. Had multiple 5-7 yard walks.

15min z2 bike

52 rpm

117 cals

11-7-23

 3 rounds

10 strict pull ups

10 floor press 165

4 rounds

15 cal bike as fast as you can

rest 90 sec

after 4th bike go straight into

3 rounds

1 trip burpee broad jump

12 t2b

20 air squats

10 deadlift 135#

straight into

4 rounds

15 cal bike as fast as you can

Time: 30:29

1st bike was 100 cadence each time and got off in 22, 20, 20, 23 sec, ended at 6:23.

3 rounds took me 15 min. BBJ after the bike was brutal. All t2b and dl ub.

2nd bike was 88 cadence each time and got off between 27-30 sec.

15 min z2 bike

cadence 55

cals 98