5-16-19

7 RFT:

7 powercleans 185
9 pull ups
11 cals assault bike

Time: 17:03

Ub with cleans as singles.

5-14-19

20min cap
4 rounds
20 db burpee box step over 50# ea
10 strict hspu
100 dus

R: 2+2 bbso. Tweaked low back with 4:26 left and stopped.
Did 10 strict hspu first set then kip.

5-12-19

Partner WOD
Teams of 2
3 rounds 2 min on 1 min off
You go i go

Dball squats 150#

40 each round
Partner: Keith

3RM strict press

165. Missed 175.

For time:
50 db thrusters 50
50 cal rogue bike

Time: 10:04
Thrusters 10-10-5-5-5-5-5-5 in 6:28
Bike in 3:34

JB beat me by 10 sec. I shouldve beat him and been sub 10. I didn't look at the clock.

5-10-19

2 RM Hang Squat Clean
225

Conditioning
"Napalm"
2 Rounds:
10 Ring Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20) 

Time: 19:53
R1: 8:03
Mu as 10, 5-3-2
Dl all 5s
Wb all 10s

5-9-19

Jack Squat

For time:

21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run

Rx Barbell – 135/95
Rx Kettlebell – 70/53

Time: 11:20 ub

5-7-19

Conditioning
"Lead Foot" Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 wallball 20#

1+2 cals ub

Rest 4:00

"Lead Foot" Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

1+10 cals

T2b 7-7-3-4

Rest 4:00

"Lead Foot" Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

1+15 burpees ub

5-5-19

2k row at z1.5

7:44