9-3-18

15-12-9
Dball 100#
Muscle Ups

Time: 15:39

Moved steady thru. More for back rehab than time. Mu as 5s, 4s, and 3s

Rest 5min

2min z1 row
2min z1 ski
6min bike 30 on 30 off

9-1-18

Team wod
30min cap
Ladder
1-2-3-4-5...

Wallball 20#
Hang powersnatch 75#
Pull ups
Burpees
Push press 75#
Squat 75#

Total: i finished 9 wb as first person.

I then went on to finish the 10 rounds after the cap.

I subbed wb squats for burpees.

Partner was Shadia

8-31-18

First day exercising since tweaked r sij on sunday.

3 rft
Run 400m
Walking lunge 20m
20 box step ups 20"
Backward walking lunge 20m

Time: 12:12

3rd round i only ran 200m cuz calf started tightening.

Rest 1min

50 box air squats ub

Rest 30 sec

5 rounds of 10 air squats walk 20m between.

Death by Rogue Bike

1 cal in min1
2 cal in min2...

Total: finished 16 with 10 sec left. I couldve done 17 bit didnt want to push my back.

8-26-18

Practice Throwdown Bike/clean ladder
EOMOM for 24min
First 8 min 9 cals bike
1 pc, 1 sqc, 1 fs 165

11 cals
185

13 cals
205

Hit 1 set of 205 + 1 powerclean.

Tweaked R SIJ

8-25-18

With a partner:
40min cap
100-90-80-70-60-50-40-30-20-10
Rogue Bike cals
Burpees
Must switch every 10 reps

Partner: Keith

Total: 10 cals into 60 set.

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.