9-17-21

3 rounds:

A1: 12 alt single arm db box step ups 50#

A2: 10 each stability ball single leg glute bridge

A3: 30 sec single arm kb front rack hold ea arm

15min cap

50 t2b

1,000m run

70 wallball 20#

100 dus

Time: 12:29

50 t2b as 18-12-10-5-5 in 2:29

run in 4:21

wallball as 25-15-10-10-10 in 3:00

dus very inefficiently took 2:39

9-15-21

Warm up

7min

8 rdl 75#

8 kbs goblet squats 35#

8 strict pull ups

8 drop lunge

Warm up

3 rounds

8 cal ski

8 bb thrusters

8 burpees

8cal bike

Time: 8:03

18min cap

6 rounds:

3 ring muscle ups

Then

Squat cleans as

14 at 115

12 at 135

10 at 155

8 at 185

6 at 205

4 at 225

Time: 18:00

Finished 5 at 205.

9-14-21

4 rounds

Sa farmers carry db down back ea w 80#

Slamball Russian twists 26x w 15#

1 pood kb lateral lunges 8ea

20min amrap

16 SA front rack kb reverse lunge returns

10 hspu

400m run

R: 5+7 ub

9-12-21

20min amrap

250m ski

20 oh walking lunge 25# plate

15 wallball 20#

10 burpees

100m farmer carry 53# each hand

R: 3+26m