6-9-17 regional event #3

16min cap:
100ft single arm overhead DB walking lunges 80#
100 dus
50 wallball 20#
10 rope climbs 15'
50 wallball 20#
100 dus
100ft single arm overhead db  walking lunges 80#

Time: capped at 25ft into lunge

6-8-17

Conditioning
4 Rounds:
21/15 Calorie Bike
18 Wallballs (20/14)
15 KB Swings (53/35)
12 Burpees

Time: 12:51
Did 1min bike each time cuz counter is broken.
Rest ub.

Pace was solid, first round was 3:10. Avg 3:13 across.

Deadlift
5x 135, 225, 275
3x5 of 325

6/6/17

Conditioning
AMRAP 18:
18/12 Calorie Row
15 Box Jump Overs (24/20")
12 TTB
9 DB Front Squats (50's/35's)

R: 4+2 t2b
All except t2b were 12,12,6_6,6_3_3,2

6/1/17

Grinder

30 min amrap

12 kb RDL left leg 44#

12 box jump 20"

12 kb RDL right leg 44#

100m kb farmers carry 70# ea hand

12 bb strict press 75#

R: 10+100m

5/30/17 Murph

Murph

For time with 20# vest straight thru:

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Time: 63:20

Mile: 8:25

Pull ups: 17:06 (8:41) as 5x10 then 8s and one set of 2.

Push ups: 36:09 (19:03) as 6 thru 24 then all 4s. This is my kryptonite

Squats: 51:50 (15:41) as 15s

Mile: 63:20 (11:30) my run for first 300m was a walk, literally couldn't lift my legs.

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