6/11/16

21-15-9-15-21

Kbs 53#

T2b

Time: 8:09

All kbs UB

T2b were 21, 8,7 then 9 then 8,7 then 8,5,4,4

6/10/16

Warm up

2min banded glute activation

3 rounds

7 glute ham raises

14 cal row

21 push up

5 min emom

5 DL at 70% (305)

3 rft

500m row

15 bench press 155#

2 leg less rope climbs

Time: 12:57

Bench UB, then 8,4,3 then 7,3,2,1,1,1

6/9/16

Vitality vs Northlake Throwdown WOD 1

My part:

Row 1k

Rest 3min

Grace

1k: 3:24

Grace: 4:41 as 5, 5, 3,2, 3,2, singles

6/7/16

"Black and Blue"

5 rft

10 Powerclean 135#

10 burpees

Time: 6:39

UB reps, need to cut transition time

5min 

Row 500m

Amrap push ups

Total: 67

10, 5s thru 55, 3s