8-1-19

Front squat
5x4

195, 195, 215, 225 (2), 215 (3)

Conditioning
"Ninja Turtle"
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike

Times: 1:55,1:42,1:46,1:46,1:39

7-30-19

Kelly Rowland
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps Overs (24/20)
30 Wallballs (30/20)

Kilos - Wallball: 13/9

Goal: sub 24min

Time: 23:29

Row 1 in 2:13
Row 2 in 2:18

Wb as 15-15

7-28-19

4x3 back squat

245

For time:
25min cap
75 thrusters 75#
75 bar facing burpees
75 cal bike

Time: 22:37

Thrusters as 15 rep emom
Burpees took 11 min
Bike 6:14

I was happy with the thrusters but not the burpees.