Saturday, June 4, 2016

6/4/16

In teams of 2
Every 6 min for 30 min:
90 dus
60 wallball 20#
40 kbs 53#
15 clean and jerk 115#
Rest with remaining time

R1: 4:32
R2: 4:32
R3: 4:35
R4: 4:44
R5: 4:48

Dus 45,45
Wb 15s
Kbs 20s
CJ 8,7

Jason Reutter was my partner

Friday, June 3, 2016

6/3/16

1. Warm-up

2. Strength
Find Your 2RM back squat

275, failed 295

3. Met-Con
AMRAP 15 Minutes:
30/20 Calories on AAB
20 Burpee Box Jump Overs 24/20″
10 Handstand Push Ups

R: 2+30+20+3

4. Gymnastics Test
50m Sled Push x 6
Medium Weight
Rest as needed, 2-5 minutes
(not a test) 

95#

Ouch

Thursday, June 2, 2016

Tuesday, May 31, 2016

5/31/16

12 min emom
5 front squat 135
7 t2b

  • 3 Min AMRAP x 3
  • 5 Shoulder 2 OH 115/80
  • 10 Deadlifts
  • 15 Box Jumps/Step-Ups

  • *1 Min rest between rounds
R1: 2+9 DL
R2: 2+2 BJ
R3: 2+7 DL


Monday, May 30, 2016

5/30/16

Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Time: 52:54
Straight thru, no breaking up into sets
Pull ups in 10s in 5:20
Push ups in 5s
Squats in 30s thru 180, then 20, then 25s
1st mile 6:40
2nd mile 9:59