9-24-19

For time:
60 burpee over rower
200m run
12 t2b
12 box jump 24"
100 dus
50 air squats
200m run

Time: 14:45

Burpees ub
AS as 31-9-10

9-20-19

4x12 back rack walking lunges

155

Angie
100 pull ups
100 push ups
100 sit ups
100 squats

I did 20 rope climbs instead of pull ups to spare my neck

Time: 23:55

Ropes in 6:45
Push ups in 7:43
Sit ups in 6:40
Squats in 2:57 as 50 then 10s

3 rounds:
30 cal rogue bike
20 DB s2o 50s
Rest 2min

R1: 3:06
R2: 2:47
R3: 2:55

Split s2o 10-10 each round

9-19-19

5 rounds
25 wallball 20#
50' handstand walk
Rest 60 sec

R1: 2:45
R2: 2:30
R3: 3:00
R4: 3:00
R5: 2:39

Wb ub every set in 48-51 sec. Best hs walk ub was 15'.

9-17-19

Conditioning
"Fuller Circle"
For Time:
50/35 Calorie Assault Bike
125 Double-Unders
2k Row
125 Double-Unders
50/35 Calorie Assault Bike

Time: 18:57

Bike 1: 3:05
Dus: 2:22
Row: 7:46
Dus: 1:59
Bike 2: 3:16

Body Armor
3 Rounds:
25 GHD Sit-ups
10 Dumbbell Bent Over Rows (Each Side)

Time: 10:56

Ghd as 15-10, 10-5-10, 10-5s
Db 60#

9-13-19

Build to heavy 5 rep back squat
95, 135, 185, 205, 225, 245

3 rounds
12-9-6
Deadlift
Double DB box step overs 50s
Rest 3min

Deadlift weight by round: 225, 255, 285

R1: 4:55 ub
R2: 6:19
DL as 6-6, 5-4, 6
Same for bso

R3: 9:15
DL as 4s, 5-4, 3-3
Bso as 6-6, 5-4, 6

Rests were longer than 3min

9-10-19

5 rounds:

50' back rack walking lunges 155
200m run
60 DUs

Time: 14:57

Broke on 3 sets of dus.

9-8-19

10min amrap
12 box jump over 30"
1 rope climb
12 ghd
1 rope climb

R: 3+5 bjo

Rest 3min

10min cap
Find 10 rep strict press

Bb, 75, 95, 115(7)

Rest 3min

Run 1 mile

6:58

Rest 15min

3 rounds:

50' sandbag carry 150
15 sumo deadlift 225
15 strict pull ups

Time: 13:47

R1: 3:19
R2: 4:54
R3: 4:17

Sdl as 10-5, 5s, 8-7
Spu as 5s, 5-3-4-3, 3s