9-4-21

Lifetime Fitness with Paul

5 rounds

7 deadlift 225

8 db bent row 60# ea arm

1 trip Tank push 400#

10 strict pull ups

5min finisher

Airdyne

30sec 80%

30sec 50%

Cals: 114

9-3-21

Single arm Db power clean and split jerk

5x6 ea arm

50 

60

60

70

80

10min amrap

20 Russian kbs 70#

10 box jump

100m run

Rounds: 5+26

All kbs ub

9-1-21

Deadlift 

5x5 up to 80%

225

275

305

315

325

3 rounds

12 slamball 30#

20 GHD

5 ring muscle ups

10 powerclean 135#

Time: 9:53

2:49, 3:14, 3:50

Ub slam 

GHD ub, ub, 10-10

Rmu ub, ub, 4-1

PC 5-5

Goat work

4 rounds each Partner

Max ski meters 

Partner walks down and back with 100# sandbag

Total meters: 1,269

8-31-21

Warm up

3 rounds

100m run

8 kbs 35#

6 burpees

6 bb sotts press

5x5

Split jerk shoulder press

75

95

115

125

145

5 rounds

200m row on 5 damper

10 burpees

8 thruster 95#

100m run

2 min rest

Must be ub lactate

Time: 20:04 with rest

2:15

2:26

2:29

2:31

2:24

8-29-21

For time: 

150cal bike

Emom 

6 alt db snatch 50#

Start w snatch

Time: 15:50