11-21-23

 Clean Pull

5x5 TNG

135

135

155

185

205

Felt explosive, esp 185

30 min cap

40 dbl DB front rack lunge returns, 50s

150m ski

60 dbl DB deadlift 

250m ski

48 double legged V-ups

500m ski

36 burpee box jump overs, 24"

700m ski

24 Devil's press, 50s

1000m ski

Time: 30:00 was at 490m of the 1000m. JB said he stopped us 1 min early by accident. If that's true then I would've been around 740m at the cap.

I did everything as Rx'd except DP changed to SA to avoid a neck tweak heading into Thanksgiving vacation.

Lunges were 20, 10, 10.

DL were 3x20

V-ups were not good. 12, 8, 4, 6, 6, 6.

BBJO did 20, then 16. This was the toughest part mentally.

SA DP in 6s.

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