9-8-18

Partner wod
35min cap
400m run w 30# ball
50 wb 30#
40 burpees
30 dl 225#
20 t2b
800m run
50
40
30 powerclean 135
20
400m run w 30 ball
50
40
30
20

Partners split reps evenly

Had 15 t2b left at buzzer

Partner: Malcolm

9-7-18

Bitch Work
Row 4k
Each 1k split should be slightly faster than the last, Build your pace throughout the entire 4k

Paces:
2:12
2:07
1:59
1:49

Conditioning
5 Rounds:
8 Touch and Go Clean & Jerk 155/105lbs
18 Pull Ups
Rest 2:00

Starting with scaled weight and building cuz i havent cleaned since tweaking sij.

R1: 1:12 ub at 95
R2: 1:19 at 115 and 10-8 pull ups
R3: 1:31 at 135 and 10-8
R4: 2:11 at 155 and 10-8
R5: 2:02 at 155 and 10-8

All cleans singles. Back felt good.

Back squat build 3x3

225 for 2 sets 245 for 1 set.

Im very happy w todays work

9-6-18

AMRAP 20:
20 Overhead Squats 75#
20 Box Jumps 24"
20 Toes to Bar 
20 Calorie Row

R: 3+10 t2b

Ohs ub, bj ub, t2b were 5s then 10-5-5.

9-4-18

10min amrap
10 wallball 20#
10 box step up 24"

R: 8+4 step ups

10min amrap
10 kb sumo dl
1min front plank

R: 5+10 dl

3 sets at 70, 3 sets at 88#.

5 steady rounds:
5 dl 135#
5 single arm (each) DB press 35#

Done

9-3-18

15-12-9
Dball 100#
Muscle Ups

Time: 15:39

Moved steady thru. More for back rehab than time. Mu as 5s, 4s, and 3s

Rest 5min

2min z1 row
2min z1 ski
6min bike 30 on 30 off