6/9/16

Vitality vs Northlake Throwdown WOD 1

My part:

Row 1k

Rest 3min

Grace

1k: 3:24

Grace: 4:41 as 5, 5, 3,2, 3,2, singles

6/7/16

"Black and Blue"

5 rft

10 Powerclean 135#

10 burpees

Time: 6:39

UB reps, need to cut transition time

5min 

Row 500m

Amrap push ups

Total: 67

10, 5s thru 55, 3s

6/4/16

In teams of 2

Every 6 min for 30 min:

90 dus

60 wallball 20#

40 kbs 53#

15 clean and jerk 115#

Rest with remaining time

R1: 4:32

R2: 4:32

R3: 4:35

R4: 4:44

R5: 4:48

Dus 45,45

Wb 15s

Kbs 20s

CJ 8,7

Jason Reutter was my partner

6/3/16

1. Warm-up

2. Strength
Find Your 2RM back squat

275, failed 295

3. Met-Con
AMRAP 15 Minutes:
30/20 Calories on AAB
20 Burpee Box Jump Overs 24/20″
10 Handstand Push Ups

R: 2+30+20+3

4. Gymnastics Test
50m Sled Push x 6
Medium Weight
Rest as needed, 2-5 minutes
(not a test) 

95#

Ouch

6/2/16

21min Amrap 

12 push press 75#

200m run

12 slamball 30#

R: 9+12+200

5/31/16

12 min emom

5 front squat 135

7 t2b

• 3 Min AMRAP x 3
• 5 Shoulder 2 OH 115/80
• 10 Deadlifts
• 15 Box Jumps/Step-Ups
• 
  
• *1 Min rest between rounds

R1: 2+9 DL

R2: 2+2 BJ

R3: 2+7 DL

5/30/16

Murph

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Time: 52:54

Straight thru, no breaking up into sets

Pull ups in 10s in 5:20

Push ups in 5s

Squats in 30s thru 180, then 20, then 25s

1st mile 6:40

2nd mile 9:59