6-6-25

Partner WOD

Partner: Kalyn

36min cap

10 rounds (5 rounds per partner)

P1: 30/25 cal row

P2: 2 rounds

4 powersnatch 135/95

3 bar facing burpees

2 bar Muscle ups

1 wall walk

Rest until other Partner is finished then switch.

Time: 29:57

All Snatches quick singles, no misses.

All bmu ub.

6-4-25

Workout with Ross 

Shoulders and back

Banded front raises

3x10 green

Banded lateral raises 

3x10 black

SA DB half kneeling shoulder press

3x10 35#

DB SA bent row

3x10 50#

Strict pull ups

3x10

Landmine bent row 

3x10 100#

YGIG

150m row until 3k

13:23, we went to 3200 to make it a mile each.

6-3-25

Back squat

5x135

5x165

3x185

3x105

2x225

1x245

1x255

15min amrap

2 ring Muscle ups

2 back squats 225

30 foot hs walk (15 ft down and back)

Add 2 rmu and 2 squats every round.

Total: 5 rounds

finished the round of 10 with 3 sec left.

all muscle ups ub thru 8 then 5-2-1-1-1.

all 225# ub

handstand walks unbroken through 105 feet. broke once on last 15 feet of round 4, 3 feet from finish. broke a couple times on last round.

6-1-25

Leg day

Banded box step ups, black, 20"

3x10

Box squats

4x5 with 3 sec negative.

135

165

185

205

225

3 sets

10 BB hip thrusts w 3 sec negative, 135#

20 seated banded abduction

Landmine Hack Squat

10 with 3 sec negative, 45#

Again

5 full squats, 10 half from bottom x3

Again

Single DB Bulgarian Split Squats

8 at 90#

8 at 70#

8 at 50#

8 at 35#

Per leg, straight through

5-30-25

8 rounds, 10 rpe

30 sec max cal bike

30 sec rest

30 sec max devils press 50#s

30 sec rest

30 sec max alternating V ups

30 sec rest

Bike 17, 14, 13, 13, 12, 13, 12 ,13

DP 6 thru 5 rounds then 5s

Vups 22, all 20s, 22

Total reps: 316

5-28-25

Squat snatch

1 rep every 90 sec at 85%

145

155

165

175

185- hit 3rd attempt

Every 4min for 4 rounds

75 dus

10 burpee box jump overs 30"

6 powersnatch 155#

R1: 3:20

R2: 3:30

R3: 4:00

R4: 4:00

Rx

I was happy with how great 155 felt in wod.

on 3rd set failed 3 Snatches so only hit 3 of 6 attempts at 4min

on 4th set hit 4/4 by time cap

5-27-25

12min amrap

10-15-20-25-30...cal bike

25-50-75-100-125...ft front rack dbl kb carry

Rest 3min

12min amrap

10-15-20-25-30...cal ski

25-50-75-100-125...ft SA DB overhead walking lunge 35#

finished 35 cals on bike with 2 sec left for total of 135.

finished 30 cals on ski and 100 feet of 125 with DB overhead walking lunges.