8-23-18

3x10 bb good mornings

5x10 RDL
135,135, 165, 185, 185

5 RFT:
200m row
10 Russian kbs 88#

Time: 6:43

Rest 3 min

3x10 DL 185

Rest 2 min

10min z1 row

Total: 2332m, pace 2:09.3

8-21-18

1. Warm-up
2 Steady Rounds
15 OHS
30 Calorie Row

2. Conditioning
“Chaos”
Ski 35/30 Calories
30/25 Burpees to Bar
45/40 Overhead Squats 50/35lbs
40/45 Pistols
25 Box Jump Overs 42/36″
110′ Heavy Sled Pull

Sub 50 GHD for bj overs cuz calf strain.

Time: 16:59

Goal was sub 16. Ski in 1:56. Burpees in 2:06. Ohs in 3:18 as 15s. Pistols as 10s in 3:56. GHD as 20-10-10-10 in 4:07. Sled pull w 3 plates in rest.

8-19-18

Teams of 2:

1. 20min cap
150 cals rogue bike
150 c2b (sets of 10 each)
150 dus each
150 cals bike

Time: 29:17

2. 15min amrap
300m row
20 wb 30#
1 lap plate push
20 db snatch 60#
20 box jump over 24"

R: 3 + 36m