3-29-24

 Passion WOD

For time:

100 DUs

800m Back Rack Carry 165/105#

100 Bar Facing Burpees

Time: 22:23

This is a PR.

DUs were 69, 76, done. Walks were 200, 400, 600, finish.

Burpees unbroken in 8:53.

Not sure what time was on the rope, wasn't long. Around a minute. Came in door from walk at 13:19.

Partner WOD

Partnter: JB

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

Sandbag over shoulder 150#

Wall walks

Split evenly, partner must complete full half set of movement before other partner goes.

Time: 9:35

Then I went back up the ladder solo:

1-2-3-4-5

Time: 7:55

Back Squat

5x8

135

165

185

205

225

This felt good.

3-27-24

 Practice for North vs. West WOD

Partner WOD

Partner: Tommy

For time:

BUY IN: each partner individually runs 400m

100 wallball 20#

100 DUs

80 Deadlift 225#

80 box jump overs 24"

60 SA DB snatch 50#

60 HSPU

40 pull ups

40 lateral burpees over bar

BUY OUT: each partner individually runs 400m

Time: 27:18

This was good. Once the DL were done it wasn't bad.

Runs were about 2min.

WB we did 30, 30, 30, 10

I did all 100 DUs and only broke 1x at 41. That was great.

DL I did 30 as 3x10.

BJO I did 2 sets of 25.

DB snatch I did 2 sets of 20.

HSPU I did 22.

Pull ups I did 23.

Burpees I did 20.

This was a good split of work. Very efficient.

3-26-24

 8 rounds for time

200m run

3 rope climbs

Time: 15:45

This was good pace. All climbs to the tape, all but 4 were done in 2 pulls.

rest 5 min

3 rounds

Every 6 minutes

1000m Ski

Max distance handstand walk

rest 1 min

Ski were all done in 3:55. Hs walk distances by round were 44, 60, 72 feet. Triceps were fatigued on ski.

Pause Back Squat

4x8 with RPE 6-8

105

125

145

165

3-24-24

 Clean and jerk work

Complex

1 clean deadlift + 1 hang power clean + 1 powerclean

All UB complexes

75

95

115

135

165

185

185

185

185

Clean and Jerk

1 rep

205

225

225

3-23-24

 Partner WODs

2 rounds

10min AMRAP

Partner 1

350m ski

20 DB snatch 50#

Partner 2

5 Deadlift 135#

5 Front squat

5 Push Press

5 Back Squat

switch once both partners finish one round.

At 10 min rest 2 min then do it again for a 10 min amrap.

Both 10 min amraps we completed 2 full rounds each with 50 sec left.

rest 7 min

20min cap

100 synchro burpees

80 t2b

60 box jump over 24"

40 hspu

Time: 16:32

Partner: Adonai

We won. Burpees took 8:25. T2b were 8, 10, 12, 10. BJO I did 40 of the 60 as 2 sets of 20 cuz he would do more hspu. He did 25 hspu, I did 10, he did 5.

3-22-24

 18 min cap

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

Powerclean 185

Wall walk

Time: 14:28

Last 8 wall walks took me 2:03. All cleans singles, quickish.

4x1

High hang powersnatch + powersnatch

75

95

135

145

155

Back squat

6x4

135

185

205

205

205

205

225

225

Bench Press

4x6

135

3-20-24

 4 rounds

20 wallball 20#

20 cal ski

20 wallball

rest 1 min

Time: 13:25

Time without rest included: 10:25

All wb unbroken. Ran across gym to ski. Ski slowed down slightly each time. On the second set I lost 5 sec cuz the ski didn't reset.

2:29, 2:40, 2:35, 2:41

Complex

1 clean deadlift + 1 hang squat clean + 1 squat clean and split jerk

95

135

165

185

185

This felt great. The 185 squats were no problem. I'm feeling really good lifting lately. Couldve done more but had to leave to get Max to school.