Saturday, December 19, 2015

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

Friday, December 18, 2015

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.

Thursday, December 17, 2015

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

Tuesday, December 15, 2015

12/15/15

5k row
2k time 7:34
5k time 18:54
1:53 pace

Air dyne 10 rounds
30 on
30 off

Sunday, December 13, 2015

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