8-23-18

3x10 bb good mornings

5x10 RDL
135,135, 165, 185, 185

5 RFT:
200m row
10 Russian kbs 88#

Time: 6:43

Rest 3 min

3x10 DL 185

Rest 2 min

10min z1 row

Total: 2332m, pace 2:09.3

8-21-18

1. Warm-up
2 Steady Rounds
15 OHS
30 Calorie Row

2. Conditioning
“Chaos”
Ski 35/30 Calories
30/25 Burpees to Bar
45/40 Overhead Squats 50/35lbs
40/45 Pistols
25 Box Jump Overs 42/36″
110′ Heavy Sled Pull

Sub 50 GHD for bj overs cuz calf strain.

Time: 16:59

Goal was sub 16. Ski in 1:56. Burpees in 2:06. Ohs in 3:18 as 15s. Pistols as 10s in 3:56. GHD as 20-10-10-10 in 4:07. Sled pull w 3 plates in rest.

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