Thursday, August 17, 2017

8-18-17

Conditioning
For Time:
300 Double Unders
200 Air Squats
100 Push Ups
50 Burpees to 6″ Target

Time: 24:06

109 dus ub in 1:04, finished 300 at 4:30. Broke 2x in 109-200, multiple in 200-_300.

Air squats were 40-25-15-20s. Fin 100 at 7:40, 200 at 11:27.

Push ups as 10s thru 40, 5s thru 70, 3-2 thru 100 at 18:32.

Burpees as 5s thru 30 then 10s at 24:06

Bitch Work
Misfit Machine Tri
3/2.5k Ski
6/5k Bike
3/2.5k Row

Due to limited equipment I did it as bike, row, erg.

Time: 37:08

Bike: 10:40, 55 rpm
Row: 12:38, pace 2:08
Erg: 13:02, pace 2:11

8-17-17

3 rounds for time:
30cal row
15 burpee box jump overs

Time: 10:00

Rows were 1:17, 1:11, 1:08

3 rft
20 push ups
10 strict pull ups

Time: 7:10
Push ups 20, 10-7-3, 10-5-5
Pull ups 5-5, 5-3-2, 5-3-2

Tuesday, August 15, 2017

8-15-17

Warm up
500m row
1:52

10 rounds:
10 squat 135

Time: 11:51
Going 10 rest 40-60 sec

10min amrap
200m run
20 Russian kbs 53

R: 5+200m
Ub

Sunday, August 13, 2017

8-13-17

For time:
100m run
15 deadlift 225
50 dus
400m run
50dus
200m run
15 DL
100m run

Time: 5:36
Win, ub.

3 rounds:
Shuttle run
10 back
20 back
30 back
3 min rest

Won all 3 rounds

4 rounds:
25 box jump 30"
Rest 60-90sec

R1: 1:51
R2: 1:21
R3: 1:15
R4: 1:08

2 hours later...

1 hour amrap jumping at
Defy Gravity

Friday, August 11, 2017

8-11-17

100 Cal assault bike for time

3:46
80 rpm avg

100 bar facing burpees for time

Time: 9:45 ub

Wednesday, August 9, 2017

8-10-17

1. Barbell Conditioning 
EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

Did 95 and was building to 155 before starting but on first clean of 125 I strained my L levator and couldn't do any more barbell.

2. Conditioning 
AMRAP 3, Rest 3:00
21 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)

AMRAP 3, Rest 3:00
18 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)

AMRAP 3, Rest 3:00
15 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)

AMRAP 3
12 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)

Did this without thrusters and rested 1:1.

21: 2:10
18: 1:44
15: 1:23
12: 1:06

Tuesday, August 8, 2017

8-8-17

Strict press max
175

Front squat max
245
That is weak.

Interval
Row 30sec on/off for 5 min

1397m
1:48 net pace