7/19/16

7 rounds:

2min cap each movt:

Max row meters

10 t2b then dus to :30 left

30 ring push ups

Hit 500m 1-4,7

T2b ub

Push ups ub, 10-10-5-5, 10-10-5-5, then smaller but got 30 every round

7/18/16

Warm up 

3 rd

100m run

Bear crawl

Walking lunge

5 inch worm push ups

5 jumping squats

8 min emom

1 back squat 80%

245

1min amrap

100m run

10 burpee box jump 24"

15 push press 95#

Rounds: 4+10 push press

Pp were 15, 15, 10-5, 10-5, 5-5

7/17/16

Warm up

2 rd

100ft walk lunge

400m run

Then 

10 light kb thrusters 35#

Push jerk

4x4 80%

185

5 rft

12 squat 185

12 c2b

Time: 11:05

Squats as 6,6. All c2b ub

Forward facing sled pull (sprint)

75m x7

2-5min rest

90#

7/15/16

Warm up

3 rounds:

15cal row

10 goblet squats 70#

5 glute ham raise

5min emom

5 Dl 75%

315

3 rft

1k assault bike

25 Kbs 70#

20 walking lunge 70#

Time: 14:10

Kbs were ub, 15-10, 10-8-7

All lunges 10,10

5min cap

15-12-9-6-3

Cal row

Hr push ups

Time: 4:38

7/14/16

20min z1 row

7/13/16

5min emom

Dl 5x275

15min cap

10-8-6-4-2

Powersnatch 115

200m run

Time: 7:33

10, 4-4, 3-3, 4, 2

7/12/16

Strict press

4x5

95

115

135

155 for 2

4 rft:

12 Dl 205#

12 burpees

12 Kbs 70#

12 wallball 24#

Time: 11:51

Ub with rest during transition