1-23-20

20min row

Distance: 5150m

2000m in 7:46

4000m in 15:35

5000m in 19:31

Avg pace: 1:56.9

Cals: 210

1-21-20

For time:

9min cap

100cal assault bike

Rest 4min

9min cap

100cal ski erg

Rest 4min

9min cap

100 wallball 20#

Time: 24:58

Bike in 5:47 (375 watt avg)

Ski in 6:00 (950 cal/hr)

Wb in 5:11 as 50-20-15-15

5 sets max effort strict pull ups

Rest 90sec

11, 7, 5, 5, 5

1-19-20

Teams of 3:

4 rounds for time:

150 dus

60 kbs 53

45 ghd

30 burpees

6 bar muscle ups

Time: 25:59

With Ryan and Adam

1-17-20

Conditioning

"Blue Steel"
3 Rounds:
7 Power Snatches (75)
7 Toes to Bar
7 Box Jump (24/20)

50/35 Calorie Bike Erg

3 Rounds:
7 Power Snatches (75)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Bike Erg

3 Rounds:
7 PowerSnatches (75)
7 Toes to Bar
7 Box Jump (24/20)

Time: 14:59 ub

Beat Adam and Logan

3 rounds not for time:

15 cal ski

50ft handstand walk

1-16-20

Silverback Primer
3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups 16kg
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right) 24kg

Conditioning
"Four Loko"
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats 165

Finished all with between 40-90 sec left

1-14-20

Work to heavy Deadlift

315

Conditioning
"Marston"
AMRAP 20:
1 Deadlift (405/285) i did 315
10 Toes to Bar
15 Bar Facing Burpees

R: 8+7 t2b

Ub t2b til last set was 6-1 wo kip.

1-12-20

Teams of 3:

35min cap

3 rounds for time:

60 cal row

50 bar facing burpees

9 sandbag over shoulder 150

Directly into:

21 clean and jerk 115

21 at 135

21 at 155

21 at 185

21 at 205

Time: 26:00

3 rounds in 16:35

I am VERY happy with this! I didnt think Id get more than 2 c&j at 205 and I did 10 of them.

Burpees I was a 🐰