8/13/16

10 steady rds:

5 strict pull ups

10 Arnold press 25#

10 push ups

25 dus

All ub. Lost count of rounds, definitely did 10 but may have done 11 or 12.

8/12/16

8 min 

Max strict hspu

Total: 37

10,5,4,4,3,3,2,2,2,2

18min emom

8 muscle up

10 burpee to 6" target

40 sec front plank

Mu 8,8,6,6,6,6

12min assault bike

30sec 85%

30sec 50%

85% was 70 rpm

Total cals 153

8/11/16

40min amrap 85%

5 burpee pull ups

20 powerclean 135

30 wallball 24#

40 box jump 24"

50 dus

1000m row

R: 2+577m

Brutal

1st R: 10, 10 clean, 30 wb

2nd r: 8-7-5, 10s

3rd r: 5s 10s 

8/9/16

Warm up

3 steady rounds

250m row

15 dbl kb front squat 35#

12 pull ups

5 rft

5 front squat 135

10 t2b

10 box jump 24"

100m run

Time: 10:18 ub

8/5/16

DL 5x5

315

365

345

355

355

21 min emom

7 muscle up

100m run

40 hollow body hold

Mu were ub in 4 sets of 7, 3 sets of 5

10 min row of

:30 at 85%

:30 at 50%

Brutal, no power. 2464m

20m hs walk

8/4/16

10 min emom

10 Russian Kbs 70#

10min amrap

9 DL 275

12 bar Facing burpees

200m run

R: 3+9+12+100m

All ub, last run to DL took a tad too long, cost me set 4

8/2/16

Max back squat

275, failed 295, confident I would've hit 285.

Wod

The Chief

5 rounds

3 min amrap

3 powerclean 135

6 push ups

9 air squat

Rest 1 min

R1: 5+3+6

R2: 5+3+4

R3: 5

R4: 5

R5: 5