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12min alt emom
10 hspu
1 lap dbl kb ovr walks
Did 2.5 rounds of hspu then changed to handstand holds cuz of my low back.
Did 2 sa kb walks then switched to front plank for 30 sec cuz low back.
15min amrap
10 cal bike
12 t2b
15 push ups
R: 6+29
15 min z2 bike
avg cadence 52
cals 122
For time
400m run buy in
21-18-15-12-9-6-3
Thrusters 95#
7-6-5-4-3-2-1
Bar facing burpees
rest 3 min
same structure but with
DL 115#
BFB
Time: 15:49 for thruster part.
Did all thrusters in 2 sets 11-10, 10-8, 10-5, 6-6, 6-3, 6, 3. I was happy with how they went, just need less transition time.
I started to feel my low back with 9 thrusters left so I finished and rested the 3 minutes. After doing 5 DL I decided not to push it and be miserable all weekend. It was the right choice. Instead, I did:
15min z2 bike
58 cadence
155 cals
20 rep max back squat
5x95
5x135
5x165
20x195
Partner WOD
For time:
100 cal bike (split however)
50 Synchro WB 20#
50 Synchro KBS 53#
25 Synchro KB snatch 53#
50 synchro kbs
50 synchro wallball
100 cal bike
Time: 24:17
Partner: Gary
I def held Gary back. First bike in 3:40 doing 10 cals each. WB 30, 20. KBS 25-15-10. KB snatch 5 each arm rotating. KBS 15-15-10-10. WB 15-15-10-10. Bike in 4:30 doing 15 cals each.
15min z2 bike
54 cadence avg
122 cals
2 rounds
10 BB strict press (bb, 65)
5 half TGU per side, 53#
1 lab overhead dbl KB carry
30sec handstand hold
20min cap
For time:
50 DUs
10 ring muscle ups
500m row
50 DUs
8 rmu
500m row
50 DUs
6 rmu
500m row
50 DUs
4 rmu
500m row
Time: 19:09
RMU as 6-4, 4-4, 3-3, 4
DUs 1 break, ub, ub, 1 break
rows as 1:50, 1:51, 1:51, 1:48
This felt good. Transitions could be shorter.
Push Press
Build to heavy
then 3x5
Heavy was 165. This felt great.
3x5 at 95, 115, 135
3 rounds
6 chin ups
10 DB tricep kickbacks per arm, 35#
6 single leg glute bridge
10 TGU
70#
Partner WOD (JB)
4 rounds
60 dbl db box step ups, 50# on 24"
30 synchro SA db hang snatch
rest 1:1
Round times were 5:30, 6, 7, 7. We only rested 4 min between each.
This was tough after Thanksgiving break.
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.
