3/23/17

10min z1 row

2335m

2:08 pace

Roll out

10min z1 row

2421m

2:04 pace

3/19/17

3 rft

10 DB thrusters 50

30 dus

Time: 3:51

3 rft

15 cal assault bike

10 box jump 24"

5 Dball 100

Time: 5:33

3/17/17

13min cap

55 DL 225

55 wb 20

55 cal row

55 hspu

Reps: 181, 16 hspu

Worse than last year by 14 reps. Missed 4 hspu.

DL 5 drop quick 5...

Wb 11 drop 11...

Row on 10 damper at 1100

Hspu 3,3,3,2,2,1,1,1

DL in 2:48

Off wb at 5:33

Off row at 8:44

3/16/17

3 rft

21 cal row

15 wallball 24#

9 DL 185

Time: 6:18 ub

1:47, 2:13, 2:18

3/10/17

Open 17.3

Total: 71

Missed advancing to 185 round by 1 rep. Had 8 sec left and couldn't recover enough to pull another rep. Had a no rep on first set of 95 that those 10 sec. C2b ub. snatch all singles

ende up costing me advancement.

3/9/17

Conditioning
EMOMx25
Min 1: 15 Wallballs (20/14#)
Min 2: 15 KB Swings (53/35#)
Min 3: 15 Box Jumps (24/20")
Min 4: 15 Push Ups
Min 5: 15 Calorie Row

Fun stuff

3/7/17

Warm up

4min 

40 wallball 20#

15 lateral burpee over rower

Row distance with time left

478m in 1:37. If I got feet in faster woulda hit 500

4 rft

20 wb

20 DB push press 50#

20 cal airdyne (1min ride cuz no computer)

Time: 18:52 total but had to stop in the middle to rinse a piece of drywall out of my eye from wb

Real time: 14:52

Wb ub, DB pp 10-10, 7-7-6, 6-8-6, 6-6-6-2