1/5/16

2016 OPEN ATHLETES
SESSION ONE:
1. Conditioning
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest

Total: 54

4 minutes of max cal row
4 minutes rest

Total: 83 cals, 1111m

3 minutes of max rep KBS 53#
3 minutes rest

Total: 108, as 55, 53

2 minutes of off Wall Balls, 20/14
2 minutes rest

Total: 60 UB 

1 minute to complete one set of max unbroken C2B Pull ups

Total: 21

12/30/15

12min Amrap

10 burpees

25 dus

R: 10+8 burpees

Burpees on knuckles cuz L wrist still can't go into full extension.

With a Running Clock:
A. At the 0:00
2 RFT:
30 Wall Balls, 20/14
15 C2B Pull ups
B. At the 5:00
2 RFT:
24 Wall Balls, 20/14
12 C2B Pull ups
A. At the 10:00
2 RFT:
18 Wall Balls, 20/14
9 C2B Pull ups

Finished each round with 1:40 left.

2 rounds:

100m sled push 150#

12 t2b

12/22/15

Back squat

10x135

10x165

10x185

10x205

10x225

Ring row

10, 10, 10, 10, 10

10min alt emom

Even 30sec air dyne

Odd 10 SA kbs 53# ea arm

This was tougher aerobically than I thought by set 5. 

12/19/15

For time:

20 strict pull ups

25 cal assault bike

4 trips rogue sled 135#

50 cal assault bike

4 trips rogue sled 135#

25 cal assault bike

20 strict pull ups

Time: 11:16

12/18/15

Dead lift emom

3@255

3@275

3@305

2@335

1@335

1@335

2@305

2@305

21-15-9

DL 275

Bj 30"

Time: 4:59

Unbroken on the 21 set of deadlifts and then broke 8,7 and 5,4. box jumps were unbroken with a step down.

12/17/15

Deadlift

Work to max

Hit 365 and couldn't fit anymore on bar

3x5 of 315

Row 30min z1 without computer up to get a ballpark of meters and cals rowed in 30 min on my rower without a computer

7399m

2:01.7 pace

484 cals

12/15/15

5k row

2k time 7:34

5k time 18:54

1:53 pace

Air dyne 10 rounds

30 on

30 off