8-14-18

Front squat
10xbb
3x10 135
1x5 155
1x5 185
1x2 205
1x3 205

Strict pull ups
5x10

Done between squat sets.

135 felt way heavier and harder than it should have.

8-6-18

For time:
100 push ups
100 weighted crunching toe touches 20# slamball
100 air squats

Time: 11:45

Push ups in 4:52 as 15-15-10-10-5s
Sit ups in 3:57 (8:49) as 15 thru 90 then 10
Squats in 2:56 as 50-25-25

Rest 10 min

Run 5k

Ran 1.35 mile and then my right peroneus longus tweaked so I walked back.

8-4-18

Sunapee WOD

10 rft:
10 wallball 20# slamball
10 burpees

Time: 12:09

Goal was sub 12.

8-2-18

Deck of cards at Sunapee

Slamball 20#
Push ups
Squats
Dips

22:09

7-26-18

”Fire Storm”
For Time: 
3 Rounds: 
7 Squat Snatches (95/65)
7 Pull-ups 
7 Box Jumps Overs (24/20)

50/35 Calorie Row

3 Rounds: 
7 Squat Snatches (95/65)
7 Pull-ups 
7 Box Jumps Overs (24/20)

50/35 Calorie Row

3 Rounds: 
7 Squat Snatches (95/65)
7 Pull-ups 
7 Box Jumps Overs (24/20)

Time: 26:16

Goal was sub 25. Snatch all 4-3. Row as 2:40 and 2:59.

7-24-18

1. Warm-up
3 Rounds:
10 cal ski
10 abmat situps
10 kbs 53

2. Strength
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(Heavier than last time)

185 no misses

4. Met-Con
2 Rounds:
60/45 Calorie Ski
50 GHD Sit Ups
40 Kettlebell Swings 70/53lbs

Time: 22:44

Goal was sub 22. Ski in 3:37 and 4:00. Ghd as 25-13-12 and 15-3-7-5-5-5-5-5. That killed my time, took 5 min. Kbs as 10s.

7-22-18

1. Warm-up
5 Steady Rounds
10 Push Ups
10 Heavy Wallballs 30#
Run 200m

9:29

3. Strength Accessory
Deficit Push Ups
8×10
Place hands on 4″ plates and lower chest between them to the floor

Ub

4. Met-Con
4 Rounds:
30 Wallballs 20/14lbs
50′ Sled Push

Wallballs must be unbroken each round
Sled Push should be 25′ out and back, with a very challenging weight

Time: 13:08

Sled plus 6 plates. 2 times high, 2 times low.

5. Bitch Work
Sprint 50m x 10
Rest as needed

10 sec each, 22 km/hr