8-23-19

5RM Back Squat

135, 185, 205, 225, 245, 265

WOD:

800M RUN
50 WB 20#
1K SKI
50 WB
800M RUN
50 WB

Time: 21:22

Pieces finished at 3:21, 5:50 (2:29), 10:22 (4:12), 13:30 (3:08), 18:00 (4:30), 21:22 (3:22).

All wb were 30-20.

8-20-19

5 rounds:
1 min max reps powercleans 75% singles
Rest 2 min

R1: 11

Tweaked upper back on 1st rep of 2nd round.

10min amrap
15 cal assault bike
10 t2b
10 box jump 24"

R: 5+5 cals
Total of 3334m on bike

8-18-19

For Time:
20/15 Calorie Echo Bike
35/25 Calorie Row
50 Walballs (30/20)

Rest 2 Minutes

For Time:
50 Wallballs (20/14)
35/25 Calorie Row
20/15 Calorie Echo Bike

Total Time: 13:52

R1: 5:59
Bike in 56, row 1:27, wb as 25-10-15

R2: 5:52
Bike in 57, row in 1:45, wb as 25-15-10

15min amrap

60 DUs

200m run

8 hspu

R: 5

8-16-19

Warm up
3x12 banded good mornings

Deadlift
8x315 ub
7x335 ub
6x365 as 3-3
1x385

3 rounds for time
Ski 50cals
30 single arm db snatch 70#

Time: 21:46

Skis as 2:55, 3:07, 3:17
Snatch as 10s, 6-4s, 6-6-9-9

3 rounds:
400m run
Rest 90sec
500m row
Rest 90 sec

R1: 1:49 and 1:55
R2: 1:48 and 1:52
R3: 1:42 and 1:45

8-15-19

4 Rounds for time w 1min rest between:

15 deficit hspu 2"
10 dbal cleans 150#

12 deficit hspu 4"
8 dball cleans 150#

9 deficit hspu 6"
6 dball cleans 150#

6 deficit hspu 8"
4 dball cleans 150#

R1: 2:48
R2: 3:23
R3: 2:22
R4: 1:29

8-13-19

For time:

30 hang powerclean 155#
60 wallball 20#
800m run
60 wallball
30 hpc

Time: 19:12

Cleans as 6s in 3:05 and 3:12
Wb as 30-15-15 and 20-15-10-10-5 in 4 and 4:30
800 in 4:25

8-12-19

Squat snatch max

185 hit on 3rd try. Ran out of time. May have been able to hit 195 with a good rep.

19min clock:

7min cap:
21-15-9
OHS 115#
Bar over burpees

Time: 6:18

Ohs as 11-10, 8-7, 9.

Rest 5min at the 7min mark

Then

7min amrap:
200m run
10 pull ups
10 kbs 53#

R: 3+3 pull ups