8/13/16

10 steady rds:

5 strict pull ups

10 Arnold press 25#

10 push ups

25 dus

All ub. Lost count of rounds, definitely did 10 but may have done 11 or 12.

8/12/16

8 min 

Max strict hspu

Total: 37

10,5,4,4,3,3,2,2,2,2

18min emom

8 muscle up

10 burpee to 6" target

40 sec front plank

Mu 8,8,6,6,6,6

12min assault bike

30sec 85%

30sec 50%

85% was 70 rpm

Total cals 153

8/11/16

40min amrap 85%

5 burpee pull ups

20 powerclean 135

30 wallball 24#

40 box jump 24"

50 dus

1000m row

R: 2+577m

Brutal

1st R: 10, 10 clean, 30 wb

2nd r: 8-7-5, 10s

3rd r: 5s 10s 

8/9/16

Warm up

3 steady rounds

250m row

15 dbl kb front squat 35#

12 pull ups

5 rft

5 front squat 135

10 t2b

10 box jump 24"

100m run

Time: 10:18 ub