6-29-18

4. Met-Con

For Time:
15 Shoulder to Overhead 165/115lbs
15 Bar Facing Burpees
30/20 Calorie Ski
10 Shoulder to Overhead
10 Bar Facing Burpees
20/15 Calorie Ski
5 Shoulder to Overhead
5 Bar Facing Burpees
10 Calorie Ski

Time: 9:28

S2o as 10 then 5s.

Legs and traps SO sore from yesterday.

6-28-18

4. Met-Con
For Time:
100 Wallballs 20/14lbs
3k on Rogue Bike
100 Wallballs

Time: 14:34

First 100 as 20s thru 80 then 10-10 in 4:01. Second 100 as 10s in 5:13. Bike in 5:07.

5. Bitch Work
6 Rounds:
Run 200m
15 Bar Facing Burpees
Rest 2:00

Time: 13:41

I did it ub because i didnt see the rest.

6-26-18

Strength
Power Clean and Push Jerk
5×5 @ 75%+
Drop and Reset Reps
Rest 2 Mins between sets

185

Bitch Work
AMRAP 10 Minutes
15 Toes to Bar
60 Double Unders
10 Toes to Bar
40 Double Unders
5 Toes to Bar
20 Double Unders
(Start over, no rest)

R: 2+79

6-24-18

1. Warm-up
4 Rounds:
10 Calories on Bike
10 Push Ups

4:39 ub

2. Strength
Bench Press
5×5 @ 80%+ 2RM

Did db incline on ball with 70 each hand

3. Strength Accessory
Deficit Push Ups
8×10
Place hands on 2″ plates and lower chest between them to the floor

Ub

4. Met-Con
5 Rounds:
8 Sandbag to Shoulder 150/100lbs
100′ Sandbag Carry
15 Dumbbell Push Press 70/50s

Time: 15:45

Did girl weights. Pp as 10-5, 8-5-2, 5s, 7-4-4, 6-4-3-2.