9-13-20

Dead meat

1 mile run, 50 box jumps, 50 deadlift

800m run, 35 bj, 35 dl

400m run, 20 bj, 20 dl

Bj at 24"

Dl at 185

Time: 27:10

Mile in 6:52, 800 in 4:33, 400 in 1:45

Bj ub

Dl as 18-17-15, 20-15, 20

9-11-20

Strict gymnastics

21-15-9

Pull ups

T2b

Ring dips

Time: 14:49

Pulls as 11-6-4, 8-7, 5-4

T2b as 11-10, 15, 9

Dips 11-10, 8-7, 9

9/11 WOD

Teams of 2:

2001m row buy in

4 rounds:

9 rope climbs

11 trips back rack walking lunge 135

2977m row buy out

Time: 66:53

2001 in 7:53

Finished first round at 20min then changed lunges to 11 sets of 11 slamballs at 30#

2977 in 11:53

Partner: JB

9-9-20

Back squat

4x5

135, 165, 185, 205

Every 4min for 8 rounds:

20cal row

200m run

1:42

1:34

1:32

1:30

1:30

1:29

1:30

1:26

Row round 2 forward were 1900+ avg

9-7-20

Helton

3 RFT:

800m run

30 squat clean 95#

30 burpees

Time: hit cap at 30min with 18 burpees left

9-6-20

Day Dream

2 rounds:

90 cal row

70 wallball 20#

50 kbs 53#

30 burpee box jump overs 24"

Time: 33:24

R1: 15:22

R2: 18:02

Row 1: 4:43

Row 2: 5:12

Wb as 35-20-15 and 30-22-18

Kbs as 20-15-15 and 25-15-10

9-4-20

10min emom

7 t2b

Ub

For time:

5 back squats 155

5 box jump 24"

5 hspu

400m run

15 squats

15 bj

15 hspu

400m run

25 squats

25 bj

25 hspu

400m run

Time: 16:43

Ub til 25 set.

Squats 13-6-6 (goal was 13-12)

Bj too slow

Hspu 8-7-5-5

Bitch work

2k bike

1k row

500m ski

Time: 9:30

Bike 3:13

Row 3:53

Ski 1:59

9-2-20

Born to run

400m run, 21 burpees

400m run, 15 burpees

400m run, 9 burpees

200m run, 9 powercleans 115/85

200m run, 15 poweceans

200m run, 21 powercleans

Time: 14:13

Goal was sub 15 and no transition time. I had no transition time through the first 200m run, then small times between run and powercleans.

Cleans as 9, 8-7, 7s

Kate did in 14:31