8-27-21

Strength

5x12 each arm

Db hang clean and jerk (split jerk)

40 one set then 50s

This was taxing

Every 5min for 4 rounds

10 burpees over row

20 cal row

20 kbs 53#

50 DUs

R1: 2:49

R2: 3:33

R3: 4:12

R3: 4:33

DUs ub til 2 breaks on last set.

Kbs ub 1st set then 10-10

8-25-21

Warm up

8 kbs rdl

1 trip bear crawl

100m run

8cal ski

8kbs

12min emom

15 hollow rock

12 v up sit ups

20 flutter kicks

18min cap

1500m ski buy in

4 Rounds

12 deadlift 155

1 lap handstand walk

Time: 20:19

Did 185 dl ub

2 rounds hs walk were decent. Then JB had us do 2 rounds of 20 hands on/off plate which I did terribly.

Ski in 5:45 (1:55 pace)

8-24-21

Warm up

3 rounds

100m run

5 inch worm

10 knee to elbow

10 lunge steps each leg

Split jerk

7x1

95

115

135

155

175

185

205

For time

800m run

90sec plank

1 rope climb

400m run 

60sec plank

1 RC

200m run

30sec plank

1 RC

100m run

1 RC

200m run

30sec.plank

1 rc

400m run

60sec.plank

1 rc

800m run

90sec plank

1 rc

Time: 22:08

Broke 1x on last 2 planks

8-22-21

Team of 3

30min cap

Max cal rogue bike

While amrap...

8 wallball 

8 deadlift 155

8 clean and jerk 155

8 burpees

Rounds: 4+7 c&j

One person amrap while one bikes til done with amrap. 3rd person resting. Go amrap to bike to rest.

Team: Kate, JB, me