9/17/16

9min amrap

10 Kbs 53

10 box jump 24"

10 Kbs

10 burpees

R: 4+5 burpees

10min amrap

TGU 44#

Alternating arms

Total: 24

9/16/16

12min emom

Even Trap Bar DL x3

3x345 for 3 sets then 1 set each of 355, 360, 375

Odd Strict Muscle Up x2

12min amrap

5 bar muscle up

10 wallball 20

10 slamball 30

15 cal assault bike

R: 4+11 cals

I gave in to my weak mind. I could've pushed thru to complete if I ignored pain.

3 rft:

20 yd plate push

3 rope climb

12 cal row

Time: 6:20

9/15/16

Back squat

4x4 225

For time:

750m row

200 dus

30 burpees over the rower

Time: 8:22

Row in 2:30

Broke a million times on dus and finished at 6 something.

Burpees ub in less than 2 min

9/13/16

Front squat

5x95

5x135

5x165

1.  Conditioning
With a running clock...
AMRAP 5:
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU

R: 1+7 dus

HSC ub, row in 2:34

Rest 5:00
AMRAP 5:
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU

R: 1+8 hsc

Hsc 5-4, 5-3. Row in 1:44

Rest 5:00
AMRAP 5:
250m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln (165/65), 25 DU

R: 1+3 hsc

Hsc 3 then 6 singles, then 3. Row in 0:50