1/9/16

14min emom

15 ghd sit up

18 cal row

Last 3 sets were 10 ghd

Last 2 were 15 cal

1/8/16

2016 OPEN ATHLETES
1. Conditioning
30 Front Squat, 155/105
15 Muscle up
20 Front Squat, 155/105
10 Muscle up
10 Front Squat, 155/105
5 Muscle up

Time: 16:39

Subbed 3x c2b for mu due to wrist

Fr squats were 10, then all 5s

2. Conditioning
EMOMx16
4 rounds of:
Min 1: 100m sled push
Min 2: 15/12 calorie Assault Bike
Min 3: 18/15 calorie Row
Min 4: 50 Double unders

This was brutal. Only hit cals on first set. Dus were terrible. Didn't hit 50 on any

1/7/16

Squat

10x135

5x185

3x3 at 225

DL

10x135

5x225

5x275

5 rft

5 DL 315

15 ring push ups

Time: 7:08

DL UB, 3 sets UB rpu, then 8,7 and 5,3,4,3

Can't get into full wrist extension for hspu

1/5/16

2016 OPEN ATHLETES
SESSION ONE:
1. Conditioning
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest

Total: 54

4 minutes of max cal row
4 minutes rest

Total: 83 cals, 1111m

3 minutes of max rep KBS 53#
3 minutes rest

Total: 108, as 55, 53

2 minutes of off Wall Balls, 20/14
2 minutes rest

Total: 60 UB 

1 minute to complete one set of max unbroken C2B Pull ups

Total: 21