6-21-24

Partner WOD

Guy/Girl

100 cal ski

100 Box Jump Overs 24"/20

100 Wallball 20#/14

400m Sandbag Carry out front 100#

100 HSPU

100 DB Snatch 50#/35

100 cal bike

Time: 29:26

Partner: Azaria 

We were 2nd behind Gary and Kalyn until the HSPU, then we fell to 3rd or 4th. We stayed steady on KB snatch. I thought they felt harder than they did in the Open. I didn't realize until afterward when I was cleaning the DB that Azaria gave me a 60#, not fifty. So I did 50 reps with the 60# as sets of 10.

On the bike we caught and passed Tommy and Brantley and JB and Ashley. We were 2nd overall.

Deadlift

Build to a heavy 5

135

225

255

285

315

Deadhang for 1 minute

6-19-24

 Juneteenth

6 rounds for time

400m run

19 Dbl DB Hang Squat Clean 50#

18 Burpees

65 Russian Twists

Time: 48:27

I subbed laying lateral heel touches for russian twists, I'm not doing that to my sacrum/low back.

All HPC 10-5-4

Runs steady 1:45-2:00

Burpees unbroken

Heel touches 35-30. Right and left heel was 1 rep.

Goal was sub-48. Almost hit it. Had ample opportunity if I didn't take so much time between HPC sets.

6-18-24

Press Technique

2 rounds

3 Press Balance at 33% max - 75#

3 Strict Split Press - 75#

30 sec overhead hold

Split Jerk

2x135

2x155

1x185

1x185

1x185

Every min for 24 min

Handstand walk 50ft

21 cal row

12 strict hspu

21 t2b

Hs walk 50ft

rest 1 min

I made it on all the hs walks except the 2nd walk of the last 2 sets I made 30ft

All rows no problem, about 45 sec.

I scaled the hspu to a goal of 5. I hit 5, 5, 3, 4. I had time to hit 5 on the last set but bitched out.

T2b were 11-10, 11-5-5, 11-3-3-1, 11-3-3.

15min z2 bike

59 avg rpm

160 cals

6-15-24

 Thunder bros leg day    

Warm up

3 rounds

10 banded single leg box step ups, 24" w/my green band

into

15 DB sumo RDL with red band around hips pulling backward, 50#

Front squat, 3 sec negative with 1 sec pause at bottom

15 at 95

12 at 115

10 at 135

8 at 165

Cluster set at 115 of 5 sets of 7 reps with 15 sec between sets

BB backward lunge returns, building, 2 second negative

8 each leg

95

115

145

Deficit DB Sumo Squat Drop Set

Hold in the bottom for 15 seconds on the 10th rep of each set

3 sets

10 reps 50#

into

10 reps 35#

into 

10 reps 20#

6-14-24

Partner WOD

For time:

100 cal bike buy-in

100 wallball 20#

80 t2b

80 hang powerclean 135#

60 burpees

60 deadlift 135#

40 hspu

40 kbs 53#

20 thrusters 135#

200 ft handstand walk

100 cal bike buy-out

Time: 30:21

Gary was my partner. We could've been sub-30 if my hs walks weren't so choppy. He did his 100 ft unbroken.

1st bike I avg 85 rpm, we rode 10 cals at a time. 

WB felt amazing, like the ball was 2 lbs. We did 15s.

HPC were hard, sets of 5.

T2b were sets of 10

burpees as 5s

DL as 6s

hspu I did 10, 5, 1 and Gary had to hit my last 4.

KBS 10 an 10

Thrusters were 2 sets of 3 for me, which I was happy with.

We won by a few minutes.

15 min z2 bike

47 avg rpm

cals 76

6-12-24

Every minute for 5 min

10 sec max cal bike

Total: 51 cals

4 rounds

90 sec on, 3:30 rest

9 cal bike

12 Bar facing burpees

Max sandbag to the shoulder, 150#

Total: 16, as 5, 4, 5, 2

JB and I rotated rounds using the Dball and the sandbag. The 5s were the dball, the 4, 2 were the sandbag, that's way harder. My reps with the sandbag were questionable.

Squat clean

2x115

2x135

2x185

2x205

2x225

The 225 took me 4 attempts to hit 2 as miss, hit, miss, hit.

Kettlebell halos

10 each way with 35#

Mace 360

These were tough. I hit my scaps a lot. This is my first time attempting it. I need to watch more technique videos. If I choke up I do better.

6-11-24

 S2o complex

1 push press + 1 push jerk + 1 split jerk

95

115

135

155

185 felt smooth

205 failed the push press

4 rounds

5 min amrap, rest 90 sec

100 DUs

50 ft handstand walk

25 t2b

10 strict hspu

3 rope climbs

I never got through strict hspu. Rounds were 6, 5, 4, 4. I missed a 5th attempt on the 3rd round.

DUs were great. Broke 4x the first set but then did 3 sets of 100 unbroken.

T2b were 13-12, 13-6-3-3, 10-5-5-5, 10-5-5-5.

Hs walks were choppy.

15min z2 bike

58 avg rpm

168 cals