Saturday, August 27, 2016

8/27/16

800m run warm up

20min partner amrap
150 dus
50 hspu
50 front squat 115
50 g2o 115 (c&j)
50 burpees
50 wb sit ups

Total: 1+12 front squat

Thursday, August 25, 2016

8/25/16

Warm up
3 steady rounds
10 lateral goblet lunge 35
15 wallball 20
15 cal row

8min amrap
10 box jump over 24"
2 hang power snatch 115
10 bjo
4..
10 bjo
6...

Total: got 6 snatch into 12

Death by pull up an t2b same minute
Total: 3 t2b into 11 set

Tuesday, August 23, 2016

8/23/16

1. Warm-up
Pigeon Pose 2:00/side
Upper Thoracic Mobility
Then
3 Steady Rounds:
12 Single-Leg Kettlebell Deadlifts
24 Calorie Row
12 Perfect Kipping Handstand Push Ups

"Mini Pennies"
4 rft:
6 squat clean 165
9 c2b
200m run

Time: 11:56
Missed 1 clean, 4th rep in 3rd set out front.

Saturday, August 20, 2016

8/20/16

Partner wod, you go, I go
20min amrap
20 wallball
10 box jump 24"
100m run

At 20min run an 800.

R: both finished 6 and I finished bj in 7th with 19sec left.

We won 800 by 30 sec

Friday, August 19, 2016

8/19/16

10min amrap
3 strict muscle ups
40sec hollow hold

R: 5+3 mu

All mu ub except 2nd set was 2,1. Two sets of ub hollow hold then broke.

8min amrap
Wall facing stric hspu
21

5,4,3,3,2,2,2

For time:
30 powerclean 70%
30 burpee to 6" target
30 cal assault bike

Time: 7:10
Clean weight 170#
3 then all singles in 3:17
Burpee ub at 5:25
Assault bike 72rpm in 1:33

Thursday, August 18, 2016

8/18/16

Death by...

...Box jump 24"
Was in the air for the 25th bj of 25 set at time

...Burpee
Finished 16

...Wallball 24#
Finished 18

Total reps: 632
Bj: 325
Burpee: 136
Wallball: 171

Formula: n(n+1)/2


Tuesday, August 16, 2016

8/16/16

3 sets 10 strict pull up
Ub

20min amrap
15 cal row
15 box jump over 24"
15 kb goblet squat 70#

All ub

R: 6+7 bj