6/2/16

21min Amrap 

12 push press 75#

200m run

12 slamball 30#

R: 9+12+200

5/31/16

12 min emom

5 front squat 135

7 t2b

• 3 Min AMRAP x 3
• 5 Shoulder 2 OH 115/80
• 10 Deadlifts
• 15 Box Jumps/Step-Ups
• 
  
• *1 Min rest between rounds

R1: 2+9 DL

R2: 2+2 BJ

R3: 2+7 DL

5/30/16

Murph

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Time: 52:54

Straight thru, no breaking up into sets

Pull ups in 10s in 5:20

Push ups in 5s

Squats in 30s thru 180, then 20, then 25s

1st mile 6:40

2nd mile 9:59

5/26/16

18 min Amrap

12 kbs 53#

12 goblet squat 53#

30 sec airdyne

12 wallball 24#

Rounds: 8+6 kbs

All UB 

5/24/16

12 reps at 80% of Powerclean

1 rep every 40sec

195

3 rft

100 dus

20 kbs 70#

20 burpees

Time: 13:34

UB kbs and burpees

Dus were bad. Broke more in first set than other 2 combined.

5/21/16

3x10 

Slamball 20#

3 rft:

30 burpee

30 pull up

30 push up

30 dus

Time: 17:39

Burpee UB

Pulls 15s then 10s for 2 sets

Push ups 10s then 5s for 2 sets

Dus broke 1x, 2x, UB 

5/20/16

Warm up

2 rounds slow

4 Wall facing strict hspu

16 Russian kbs 53

Row 500

Squat

4x4

225, 245, 255, 255(3)

Karen

Straight into 5 min to max C&J 

Time: 6:51

Did 75 UB in 2:37 then all 15s. Rests killed time

Max: 195

21-18-15-12-9-6-3

Cal assault bike

T2b

:30 rest between

21 t2b UB ten broke rest