3-16-19

10min row
2574 cals at 1:57.9 pace

3x10
Single arm kbs 70#

3-15-19 Open 19.4

Open 19.4 

12min cap

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men: 95 lb.
Women: 65 lb.

Snatch 10, 10, 5-5

BMU 5-5, 5-2-1-2

Total: 106 which is 8 burpees into 2nd set. Tiebreak 4:01

3-12-19

Front squat
5x3

95, 115, 135, 165, 185, 205, 225

5 Rounds
300m row
20 Russian kbs
10 strict pull ups

Time: 19:30

Goal was under 18 but strict pull ups died. Sets were 7-3, 4-3-3, 4-3-3, 3-2-2-2-1, 3-1-1-1-1-1-1-1.

Kbs ub. Rows in 1:05.

3-10-19

Marcus Filly Rope Warm Up

4 rounds:
3 rope pull ups each hand on top
Rest 30 sec
8 rope t2b rotate grip each set
Rest 30 sec
20 sec rope L sit
Rest 2 min

AMRAP 10 Minutes
5 Squat Snatch 115lbs
7 Bar Facing Burpees
9 GHD Sit Ups

I started on GHD so we wouldnt get jammed up.

R: 5+1 ghd

I felt really good. Ub.