for time

2k spin bike

40 axel bar thrusters

20 box jump overs (clearing)

5:30 all thrusters ub old time was in the high 4’s but with lateral box jumps and an assault bike. 40 thrusters took me about 1:09. clearing was good pumped about the pain level of that workout.

for time

20 barbell snatch @135

30 t2b

40 db snatch @50

6:33 not great snatch was not feeling great did 1 set of 5 then broke up from there. need to work on some cycling before that time comes. last years comp workout with snatch and t2b was my worst event also. that was 21-15-9 snatch and t2b. Struggle with breathing on that snatch while cycling i have a video i will upload. T2b felt fine and db snatch were ub. plenty of room for improvement.

warmup done

Max complex 1 squat clean +2fs

done at 325 10lb pr stoked about this for sure!!

banded clean pull 4-5 reps done at 275 nasty

3k row time

10:21 6 sec pr probably paced the second 1000 to much but 6 seconds is huge and I’m happy. All that damn rowing paid off.

accessory

rear foot elevated split squat

stagger stance rdl

done both felt fine

warmup done

max tng snatch x3 done at 205 pretty happy with that

front squat thriple

335 ok could have probably done 340 but elbows were sinking on me fast

3 rounds for time

-20 dl @225

-20 burpees to a plate

6:21 improvement first round might have been a touch fast but overall all dl expect last round 15-5. this workout changed from a for time to a 7min amrap so for sure could hopefully get another set of dl in on gameday.

10 min bike @85%

every 2min

10 wb @30 done this was gross 102 cals on the bike total

80ft lunge

into

15-12-9

db c+j

box step overs

t2b

into

80′ lunge

9:51 old time was 11:02

all t2b ub much better overall really happy with that effort.

EMOM 20

10 hspu

10 c2b

skipped the c2b did the day before did 10 hspu every 1:30 AFAP all ub sets done in about :17 seconds

60 min amrap

10-20-30-40-50-40-etc

spin bike

row

ski

done felt great to move and sweat. hr was good

warmup done

squat clean 4×2 worked up to 310 felt great

fs 10×2 @315 all done really good

5 min amrap burpees to a plate

78

jumped into a class workout owner wanted me to do it with the community and it was a team wod

accumulate 6,000 m rowing

60 rounds of cindy

did c2b instead of pull-ups all 30 rounds ub felt good

EMOM 20

4bmu

18 drag du

30 sec row @1:36

10 box jump @30

all done row was nasty but everything else felt good

3 rounds for time

6 s2oh @155

12 bfb

9 hpc

18 t2b

12 dl

24 c2b

Wow this was so grippy. 15:24 thought my heart was going to explode. first round done at like 4:00 flat maybe to much cause it was down hill from there. All c2b in 2 sets happy with that and t2b ub in 1 set then 2 sets the last 2. Overall hr was main factor.

spin bike

1 mile x10

rest 2 min btwn

all done 2:32-2:38 felt solid

Warmup done

the side arches wreck me(weak ass obliques)

Squat clean

3@255

3@265

3@275

2@285

2@290

2@295

2@300

all done no misses this clean feels great

banded clean pull

all done at 245 with band these burn so good

Front squat 20 reps @315 (3sec bottom hold)

This was a freakin challenge thought my head was going to explode. All done expect 1 couldn’t drive out the hole any more.

Every :45 for 20 rounds

2 alt db oh lunge

2 db c+j

2 db box step overs

2 t2b

all ub straight through. Pumped about the fast transitions and staying calm throughout.

Row 1k @1:44      3:28.7   3:28.9

rest :60

row 1k@1:42         3:24.8    3:24.5

rest ;60

row 1k@1:40         3:21.8      3:20.6

rest 3min x2

This was so gross but got it done felt good about the efforts

warmup done

still love the arm bars and windmills

snatch complex

1 hang power+ 2 hang squat

worked up to 185 pull was tough on that 3rd rep missed one set.

Front squat 5-4-3-5-4-3

275-285-295-stayed the same on the second set knee was a touch tender today.

3 sets

25 dl @225

25 burpees to a plate

rest 3min

2:31-2:35-2:36

first set was ub second and third were 19-6 played around with stepping up with both feet and 1. either or feels good seems like hr stays down little better with 1 foot step up.

For time

20 dl @225

20 burpees to a plate

1;50 happy with that pace after all of that.

3 sets

10 front foot elevated split squat

10 banded clam shells

done

Warmup done

3 min amrap

25 wb

25 drag rope du

in remaining bmu

wasn’t able to hit this at the other gym ill have to save it for another time

60 min amrap at aerobic pace

10-20-30-etc

ski erg

row

spin bike

10 burpees to a plate

felt great moved steady and finally getting comfortable on the ski erg.