12-29-24

300cal bike

10min as intervals of

30 sec at 53 rpm

30 sec at 70 rpm

Yielded 137 cals

Then rest of time of z2 at 57 rpm

Time: 25:45

12-28-24

10min bike intervals

30 @ 50%

30 @ 70%

12-23-24

3 rounds, every 4 min

6 back squat 185

12 dbl db front rack lunge return 50s

25 jumping air squats

Tweaked low back on last rep of squat on 3rd set.

R1: 1:52

R2: 1:54

R3: DNF

3 rounds, every 3 min

15 cal bike

30 push ups

Rode bike at 74+ rpm

Push ups largest set was 10. 3rd round was 3x5 then 5x3.

12-22-24

Partner wod

40min cap

You go I go 

120 cal bike

200 wallball 20#

120 cal bike

100 dbl db box step up 50#/24"

120 cal bike

Time: 36:15

Partner: Kate

Did 12 cals each set on bike

Wb in 10s

Db bso in 10s

12-20-24

Clean complex 

Every 2min for 12 min

2 powerclean + 2 front squat + 2 jerks ub

115

125

135

145

155

165

Felt great. Should've gone heavier.

10min cap

3 rounds

21 cal row

15 t2b

9 sandbag squat 150#

Time: 8:14

All rows under 1 min

T2b 15, 8-7, 8-4-3

Squats 9, 5-4, 5-4

12-18-24

2 sets

10 bb glute bridges 95#

10 weighted superman's 2.5# each hand

10 playe front raises 25#

20min cap

3 rounds 

50 wallball 20#

50 burpee box jump overs

Time: 20:00

I changed it. My goal was to do 150 wb ub. Then the bbjo. I got 100 ub in 3:35, then did the last 50 as 10-15-10-4-4-7 finishing at 6:43. 

Got 83 bbjo at time cap.

12-14-24 Christmas Competition 🎄

Partner competition.

Partner: Gary

WOD 1

Part 1

9min cap

3-6-9-12-15...

Deadlift 135#

S2O 135#

Synchro burpees over bar

Rest 1min

Part 2

2min max powerclean 185#

Part 1: 1 burpee into 21 set

Part  2: 28

WOD 2

Chaos setup, meaning, we don't know the reps. We go until judge says stop.

13min cap

Cal ski

Box jump overs 24"

Wall walks

DUs

T2B

Time: 8:37

It ended up being 41 cals, 58 bjo, 13 ww, 200 dus, 64 t2b.

WOD 3

30min cap

6x600m tethered run

With stations in between:

30 synchro plate ground to overhead 45#

30 synchro single DB lunge returns 50#

30 wallball setups 20#

30 wallball pass overs 20#

10 trip plate push 45#

Time: 27:23

We were only team to finish.

We won 1st place.