9-24-21

Warm up

3 rounds

10cal ski

10 air squat

5 inch worm

5 kips

4 rounds for time

400m run

20 box jump

10 dbl db powerclean 50#

Goal: sub 15min

Time: 13:59

Unbroken

9-22-21

Back squat max

275

Missed 295

20min cap

2 rounds

Row 500m

Run 400m

Directly into

2 rounds

15 thrusters 115#

15 t2b

Directly into

2 rounds

500m ski

10 ring muscle ups

Time: 20:00

Finished 7m in 2nd ski

Part one was 8:25 with rows of 1:44 and 1:47

Part 2 was 6:25 as 8-7 across. That was my goal, but transitions too long.

Ski was brutal, took 2:08, then mu as 4-3-2-1

9-21-21

Warm up

8min amrap

10 bb sotts press

1 trip walking lunge

10 kbs

25sec handstand hold

Strength

4 rounds

B1: 1 lap double kb oh walk 35#

B2: 1 lap front carry sandbag 100#

B3: 25sec ring L sit

Time: 12:10

5 rounds

18min cap

20 cal bike

15 double kb front rack walking lunge 53#

25 foot handstand walk

1min rest

Time: 19:22 (with rest)

Was 8 lunges in last set at 18min

2:25

7:09

12:12

16:59

19:22

9-19-21

4 rounds

5min amrap 

3 ohs 95#

8 cal bike

Rest 1min

R1: 7+1 cal

R2: 6

R3: 5+1 cal

R4: 5+4 cals

Total: 78 ohs and 190 cals