7/8/16

Crossfit Bangor drop in

Warm up:

2min amrap w/70# kb

6 kb Dl

6 Russian swings

6 burpees

R: 3+1 Dl 

Warm up:

3 rounds w/BB and 24" box

5 Dl

5 bj

5 good morning

5 step ups

Warm Up Deadlift: 5-10min

• No specific rep goal, be smart, warm up properly and find a good weight to move through the workout with good form!

Weight: 10x135, 5x225, 5x275, 3x305

 

Incentive

21-15-9

Deadlifts 225

Box Jumps 24

Every 2min until workout is complete

1 Rope Climb

• 15min cap

Time: 4:37

Unbroken. Wanted to be done before 4 but missed by 4 box jump. I messed up my first rope climb, couldn't get feet right so did legless.

7/7/16

Crossit Bangor drop in

Warm up

With a partner alternate

6 calls on rower (for 36 cals)

1 wall walk up

15min build:

5 push jerk + 1 split jerk

95, 115, 135, 155, 175, 195

Wod

12min cap:

500m row buy-in

50 hspu

150m run every time you break

Time: 9:22

Row was 1:42. I would've been a minute faster but I did one hspu and fell cuz I was too close to the wall. Then did sets of 15, 15, 11, 8.

7/6/16

100 push ups

7/5/16

40min paddle board

100 paddle board push ups

100 paddle board squats

6 paddle board burpees

100 strict diving board pull ups

7/4/16

100 push ups

30 strict diving board pull ups

7/3/16

10 rft

10 push ups

10 burpees

15 squats

30 strict diving board pull ups

7/2/16

100 push ups 

30 strict diving board pull ups

7/1/16

3 mile run

100 push ups