10/17/15

Split jerk

5x135

5x155

5x175

5x185

5 Strict pull ups after each SJ set.

10 min alt emom

10 PP 95#

10 pull ups

10 min alt emom

10 ring dips

10 supine grip bb bent row 135#

10/15/15

20min EN2 row

10/13/15

For time:

400m run

30 wallball 24#

30 kbs 55#

30 DL 185#

30 burpee box overs 24"

30 DL 185

30 kbs 55

30 wallball 24

400m run

Time: 19:09

10/12/15

100 SA kbs 70#

5x20

Alternated hand in air after 10 reps

10/11/15

5min row

Front squat

5x all: 95, 115, 135, 155, 185, 205

15min Amrap

10 burpee box jump 30"

7 DL 135#

R: 7+ 5

10/6/15

20 min cap:

60 box overs 24"

60 slamball 30#

60 wallball 24#

60 burpee

Time: 15:04

Box over UB

Slamball 30, 15, 15

Wallball 15s

Burpee 20s

10/5/15

100 kbs for time 70#
Time: 4:06

6 sec slower this week.  I tried to break it into smaller chunks (5x20) but by doing that it added an extra rest interval.

10 TGU w/70#