Friday, September 9, 2016

9/9/16

15min GOAT gymnastics steady
10 UB Hspu
10m Handstand walks
R: 3

15min amrap
2 rounds Cindy
400m run

R: 3+3 squat in first round Cindy 

16min emom
15 cal row
12 burpee to 6" target

I did 8 min, rested min 9, did 3min, rested min 13, then finished.


Wednesday, September 7, 2016

9/8/16

Back squat 
4x4 70%
210

Conditioning

With a running clock...

AMRAP 5:

21 Cal Row

21 DL (95/65)

Rest 5:00

R: 2+20 DL

Ub

AMRAP 5:

15 Cal Row

15 Front Squat (95/65)

Rest 5:00

R: 2+15cals

Fs 10-5

AMRAP 5:

9 Cal Row

9 Thrusters (95/65)

R: 3+9cals

Ub

Tuesday, September 6, 2016

9/6/16

Back squat
5x5 60%
185

Conditioning
"DVB"
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots, 20
1 rope ascent
Run 800 meters with a 20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

Time: 31:22
All ub. Did 2 rope pull ups each arm each set cuz no rope climbs
Ran mile in 8:30. Finished first set in 17:25.