8-19-18

Teams of 2:

1. 20min cap
150 cals rogue bike
150 c2b (sets of 10 each)
150 dus each
150 cals bike

Time: 29:17

2. 15min amrap
300m row
20 wb 30#
1 lap plate push
20 db snatch 60#
20 box jump over 24"

R: 3 + 36m

8-18-18

Team of 3
30min cap

On the 5min:
42 cal rogue bike + 30 t2b

Then remaining time in each 5 min:

50 each of clean and jerk:
95
115
135
155
185

Must finish 50 reps at each weight before moving up.

Total: Ish, Keith, and I finished 27 reps at 155.

8-17-18

3. Conditioning
With a Partner
AMRAP 20 Minutes
8 Toes to Bar
6 Burpee Box Jump Overs 24/20″
4 Squat Cleans Thrusters 135/115lbs
Complete full round then switch

R: 7+6 ttb

4. Conditioning #2
With a Partner
5 Rounds:
80 Heavy Double Unders
60 Push Ups
40 Calorie Ski
Split each movement in half with partner

Time: 25:42

8-16-18

Practice Throwdown Bike/clean ladder
EOMOM for 24min
Forst 8 min 9 cals bike
1 pc, 1 sqc, 1 fs 135

11 cals
165

13 cals
185

Did it no misses.

Then cleaned 205 for 1 x 3

Missed 225 2x

8-8-18

Tabata in 5 sets each not 8:

Slamball 20#
13s

Air squats
15-18

Push ups
18, 15, 10, 8, 7

Burpees
7s and one 8

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.