5/25/17

2. Conditioning
AMRAP 12 Minutes:
40 Double Unders
10 Front Squats 155/105lbs
10 Chest to Bar

R: 4+8 front squats

Dus 3 sets ub then broke 1x and 2x. The 2x was the last set and cost me finishing the squats. 

Squats 10, 10, 10, 5-5, 8

If I didn't drop the 4th set I would've finished 5 sets.

5/23/17

3 rft:

500m row

21 body weight DL 190

21 box jumps 20"

Time: 12:29

Rows 1:43, 1:47, 1:48

DL 21, 11-10, 11-10

Bj ub

R1: 3:36

R2: 4:23

R3: 4:30

5/19/17

Happy Birthday Rossman!

For time:

50 lateral burpees over bar

40 ring dips

30 front squat 185

Time: 16:08

Burpees ub in 2:48

Dips all 5s (harder than I thought) finished at 5:59

Squats all 3 rest 30

2 rounds

Row 500m

10 bar muscle up

Rest 2 min

Bmu 7-3, 7-3

5/18/17

15min emom (all in same minute)

5 t2b

5 power clean 95

5 burpees

Finished between 33-40 every time

5/16/17

1. Warm-up
4 Steady Rounds:
12 Wallballs 20/14lbs
8 Kipping Handstand Push Ups
12 Calorie Row

2. Met-Con
AMRAP 15 Minutes:
40 Wallballs 20/14lbs
20 GHD Sit-Ups
10 Strict Handstand Push-Ups

R: 3+2 GHD 

Wallball were 40, 20-20, 20-20, 20-11-9

GHD 20, 20, 10-10, 2

Hspu strict as 6-4, 5 then kip rest as 5, 10

5/12/17

1. Warm-up
Move Steady Through
Run 400m
30 BB Good Mornings
Run 400m

2. Met-Con
21-18-15-12-9
Chest to Bar Pull Ups
Overhead Squats 135/95lbs

Time: 20:48

C2b 21, 9-9, 8-7, 7-5, 5-4

OHS 9-8-4, 9-9, 8-7, 8-4, 4-5

Had 6 missed snatches into OHS. That's what killed my time, I couldn't snatch it anymore. Should've clean and jerked it.

3. Lift
Back Squat 4×4 @75-85%
Click HERE for a few squat tips.

225 across

4. Gymnastics
:30 on :30 off
For 10 Minutes
Max Rep Push Ups

Total: 119

20-15-15-10-10-10-9-10-10-10

5/11/17

4. Conditioning
AMRAP 13:
55 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU

Total: 11 hspu

Row in 2:42

Thrusters as 11s finished with 5:15 left

Pull ups as 14,14,14,13

Hspu 10-1