4-4-20

40min cap

1 mile sandbag run 40#

100 burpees

1 mile sandbag run 40#

Time: 28:32

Mile in 10:42

Burpees in 5:46

Mile in 12:04

100 yard handstand walk for time

Time: 13:41

4-3-20 Open 20.4 redo

Back squat 5x8 at 70-75%

95, 135, 155, 185, 205

Then 2 at 225

Open 20.4

20min cap

30 box jump 24"

15 clean and jerk 95

30 bj

15 c&j 135

30 bj

10 cJ 185

30 PISTOLS

10 cj 225

30 pistols

5 cj 275

30 pistols

5 cj 315

Total: finished 30 pistols at 17:34 and failed 225 jerk 3x. Did 14 bj in 30 sec to end it.

Was on 185 at 8:41 finished at 13:38

2min slower than 11/1/19 off the pistols

3 rounds max muscle ups

Rest 3 min

15, 7, 7

4-1-20

Conditioning
3 x AMRAP 5’s
Part #1 – AMRAP 5:
15 Calorie Rogue Bike 
15 Toes to Bar
21 Front Squats (135/95)

Rest 5 Minutes

Part #2 – AMRAP 5:
15 Calorie Bike 
15 Toes to Bar
15 Front Squats (155/105)

Rest 5 Minutes

Part #3 – AMRAP 5:
15 Calorie Bike 
15 Toes to Bar
9 Front Squats (185/135)

R1: 1+7 t2b

R2: 1+bike

R3: 1+6 cals

Squats as 11-5-5, 5s, 3s

T2b as 8-7

3-31-20

Build to heavy 5 rep RDL

135, 185, 235, 265

265 wasnt heavy but I havent done these in a while so stopped. Ill prob be sore.

For time:

1000m row

Into 3 rounds:

21 deadlift 135

15 lateral over bar burpees

9 push jerk 135

Time: 13:30

Row in 3:53 z1 on purpose

Dl 11-10

Pp 5-4

I was happy with that. I thought itd be slower.

Gymnastics skill

15 ghd

50 ft hs walk

100 dus

50 ft hs walk

15 ghd

50ft hs w

70 dus

50 ft hs w

15 ghd

50ft hs w

40 dus

50ft hs w

Best hs walks ive ever done. Made it 30+ ft ub 4x

3-29-20

Teams of 3

30min cap

3 rounds:

75 powersnatch 75#

30 powerclean and jerk

3200m rogue bike

C&J

R1: 135

R2: 155

R3: 185

Time: 29:54

Team: me, Adam, Kelly

5 rounds not for time:

4 TGU 35#

8 GHD