11-15-18

25min amrap
200m row
15 ohs 75#
15 t2b

R: 8+64m

11-13-18

3. Met-Con
For Time:
21-15-9
Calories on Assault Bike
Ring Dips
Deadlift 275/185lbs

Time: 10:01
Dl 6-5-5-5, 6-5-4, 9
Dips 11-10, 6-5-4, 5-4

4. Interval
AMRAP 3:00 x 4
30 Shoulder to Overhead 115/75lbs
30/24 Calorie Row
Max Bar Muscle Ups in remaining time
Rest 2:00

R1: 3. Mu. S2o as 15-10-5

R2: 5 mu bit i had 10 min rest btw 1 and 2 cuz JB got hurt and I had to change a diaper. S2o as 15-10-5.

R3: 20 cal , s2o as 10-6-5-5-4

R4: 20 cal s2o as 10-6-5-5-4

11-11-18

4 rounds
3min
60 dus
16 box step overs 35# ea hand
Amrap bar facing burpees
Rest 1min

Score is total burpees

Score: 78

21,20,19,18

Speed squat
8x3 at 65%

195

11-9-18

For time:
60 DL 115
45 OHS 115
30 S2O 115

Time: 8:36

Dl ub in 1:28
Ohs 10s and then 5 at 6:35
S2o was 10-6-6-3-5

5 RFT
1k bike
15 GHD

Time: 13:10 ub

11-8-18

5 rft
20 bar facing burpees
30 wallball 20#
40 single arm db clean and jerk 50#

Tine: 36:22

Splits: 6:10, 13:10, 20:46, 28:54, 36:22
Wb all 15-15
Burpees ub
Db smallest sets were 5s

11-6-18

Met-Con
AMRAP 30 Minutes
Run 400m
15 Toes to Bar
15 Deadlift 185/125lbs

Did 5 rounds in 22:18. Couldve done whole 30min and prob been mid 7 rounds but i havent worked out in a week and 5 was good work.

Ttb were 15,10-5,10-5,8-4-3,8-4-3
Dl were 15,15,15,10-5,8-7

11-4-18

10 min row 30 on 30 off
Off pace 2:02
On pace 1:46

Distance: 2646m

2k in 7:38