10/21/16

12min amrap

12 wallball 20

12 push ups

12 slamball 30

15 cal assault bike

R: 5

12min emom

3 strict muscle ups

6 kipping hspu

3 rounds:

2 tgu ea arm 53#

12 ghd

30 sec front plank

15 sec side plank ea side 

10/20/16

3 rounds:

15-12-9

Db box step ups, 35 ea hand

Front squat 165

Rest 2min

R1: 8:33

Fr sq 5-5-5, 6-6, 5-4

Dropped to 135

R2: 6:52

8-7, 7-5, 9

R3: 6:21

10-5, 12, 9

HAPPY 6th BIRTHDAY NATALY!

10/18/16

For time:

27-21-15-9

OHS 95

Bar Over Burpees

Time: 13:43

Slight back tweak in the 21 set of OHS. Killed a minute working that out.

OHS were 15-6-6, 8-7-6, 8-7, 9