6/14/16

4. Conditioning
For Time:
AMRAP 20
Teams of 2
21 Wall Balls, 30# slamball
15 Calorie Row
One athletes completes the couplet before tagging off to partner 2. Your score is how many rounds + reps your team completes.

Total: 13+9

I did 6+9 UB

Tim did 6 w breaks on wb

6/11/16

21-15-9-15-21

Kbs 53#

T2b

Time: 8:09

All kbs UB

T2b were 21, 8,7 then 9 then 8,7 then 8,5,4,4

6/10/16

Warm up

2min banded glute activation

3 rounds

7 glute ham raises

14 cal row

21 push up

5 min emom

5 DL at 70% (305)

3 rft

500m row

15 bench press 155#

2 leg less rope climbs

Time: 12:57

Bench UB, then 8,4,3 then 7,3,2,1,1,1

6/9/16

Vitality vs Northlake Throwdown WOD 1

My part:

Row 1k

Rest 3min

Grace

1k: 3:24

Grace: 4:41 as 5, 5, 3,2, 3,2, singles

6/7/16

"Black and Blue"

5 rft

10 Powerclean 135#

10 burpees

Time: 6:39

UB reps, need to cut transition time

5min 

Row 500m

Amrap push ups

Total: 67

10, 5s thru 55, 3s

6/4/16

In teams of 2

Every 6 min for 30 min:

90 dus

60 wallball 20#

40 kbs 53#

15 clean and jerk 115#

Rest with remaining time

R1: 4:32

R2: 4:32

R3: 4:35

R4: 4:44

R5: 4:48

Dus 45,45

Wb 15s

Kbs 20s

CJ 8,7

Jason Reutter was my partner

6/3/16

1. Warm-up

2. Strength
Find Your 2RM back squat

275, failed 295

3. Met-Con
AMRAP 15 Minutes:
30/20 Calories on AAB
20 Burpee Box Jump Overs 24/20″
10 Handstand Push Ups

R: 2+30+20+3

4. Gymnastics Test
50m Sled Push x 6
Medium Weight
Rest as needed, 2-5 minutes
(not a test) 

95#

Ouch