12/19/15

For time:

20 strict pull ups

25 cal assault bike

4 trips rogue sled 135#

50 cal assault bike

4 trips rogue sled 135#

25 cal assault bike

20 strict pull ups

Time: 11:16

12/18/15

Dead lift emom

3@255

3@275

3@305

2@335

1@335

1@335

2@305

2@305

21-15-9

DL 275

Bj 30"

Time: 4:59

Unbroken on the 21 set of deadlifts and then broke 8,7 and 5,4. box jumps were unbroken with a step down.

12/17/15

Deadlift

Work to max

Hit 365 and couldn't fit anymore on bar

3x5 of 315

Row 30min z1 without computer up to get a ballpark of meters and cals rowed in 30 min on my rower without a computer

7399m

2:01.7 pace

484 cals

12/15/15

5k row

2k time 7:34

5k time 18:54

1:53 pace

Air dyne 10 rounds

30 on

30 off

12/13/15

Teams of 3:

1. 12min to each find a 3 rep max thruster

185

I missed 195 twice on the 3rd rep by 2in lockout

2. Relay, 1 person goes completely thru before next starts:

28 cal assault bike

14 clean and jerk 155

6 DL 365

Team time: 12:19

CJ all single

DL 3,1,1,1

3. 10 min for reps

Row for m

Bj 30"

Wb

2642m

143 Bj

213 wb