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.

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

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.