11-30-19

Conditioning
"Iron Lotus" (Team Version)
Teams of 2
For Time (30 Minute Cap):

600 Meter Team Wreck Bag Run (75)
60 Calorie Row

60 Box Jump Overs (24/20)
60 Overhead Squats (95/65)
60 Hang Power Snatches (95/65)
60 Overhead Squats (95/65)
60 Box Jump Overs (24/20)
60 Calorie Row
600 Meter Team Wreck Bag Run (75)

Finished 2nd row at 29:45.

Finished whole thing at 36:15

Partner was JB

11-29-19

Silverback Primer
3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats
*5 Reps Each Side

24kg kb on waiter

Conditioning
"Steam Roller"
For Time:
1k Bike Erg, 1 Rope Climb, 2 Deadlifts
1k Bike Erg, 2 Rope Climbs, 4 Deadlifts
1k Bike Erg, 3 Rope Climbs, 6 Deadlifts
1k Bike Erg, 4 Rope Climbs, 8 Deadlifts
1k Bike Erg, 5 Rope Climbs, 10 Deadlifts

Rope: 15'
Barbell: 315

Time: 21:35

All singles

11-26-19

Silverback Primer
3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side)
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100')
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

17min amrap

10 single arm kb waiters carry lateral box step ups 24" 

10 burpees to target

10 GHD

R: 5+5 burpees

3 rounds w 12kg kb, 3 w 16kg kb

All ub

11-24-19

5 rounds: 

40 yd sled push w 2 plates

Hs walk 15 yds

10 t2b

20 wb 20#

20 hang powerclean 95#

Time: 37:27

All ub but hs walk. That took time but I was happy with it