2-21-20

The Don

40min cap:

66 Deadlift 115

66 box jump 24"

66 kbs 1.5

66 K2E

66 abmat situps

66 pull ups

66 thrusters 55#

66 wallball 20#

66 burpees

66 dus

Total: 40 burpees done at cap

Dl as 22s

Bj ub

Kbs as 22 then 11s

K2e as 10s then 6

Abmats 33-33

Pull ups 15-10-11-10-7-7-6

Thrusters as 17-17-12-10-10

Wb as 11s

Burpees ub slow

2-20-20

Conditioning
“Foot Locker”
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

Time: 16:00

T2b/wb in 5:57 ub

Snatch/ohs as 8-1 straight into 15ub each time. Took 10:03. Bb cycling is bad

2-18-20

Aerobic Capacity
3,000 Meter Tempo Row

0-300: 2k Pace + :20
301-600: 2k Pace + :10
601-900: 2k Pace
901-1200: 2k Pace + :10
1201-1500: 2k Pace + :20
1501-1800: 2k Pace + :10
1801-2100: 2k Pace
2101-2400: 2k Pace + :10
2401-2700: 2k Pace + :20
2701-3000: 2k Pace+ :10

Time: 11:29

Total pace 1:54.9

2k pace 1:45

2-16-20

Conditioning
"Dead Sea"
Teams of 2
4 Rounds:
4:00 Calorie Row
3:00 Lateral Barbell Burpees
2:00 Deadlifts (225/155)

No Rest Between Rounds

Partner: Adam

R1: 97, 70, 47

R2: 78, 62, 40

R3: 80, 60, 30

R4: 71, 58, 36