8-30-20

10min emom

2 squat snatch and 1 OHS unbroken

115, 135, 135, 145, 155, 165 missed, 165 hit one, 165 missed, 165 hit one, 155

15min amrap

5 squat cleans 115

10 pull ups

15cal ski erg

R: 6+27

8-28-20

Warm up

3 rft

12 cal rogue bike

10 hspu

8 box jump

Time: 4:12 

Wod

3 rft

25 deadlift 135

25 bar over burpees

25 air squats

Time: 12:26

I was a bitch on 3rd set burpees

Core

10 down to 1 GHD

1 trip 70# kb farmer carry

Time: 9:45

8-26-20

30min walk

Strict press

10 bb, 10x75, 5x95, 5x115, 5x115, 5x135

Every 4 min for 5 rounds:

200m run

8 manmakers 45#

16 banded oblique crunches

Cory

8-24-20

30 min walk

15min alt emom

6 strict pullups

10 burpees

8 RDL 135

15min amrap

You go I go

5 deadlift 225

10 push ups

15 dbl db box step up 45# ea

R: 6+15

Cory was my partner

8-23-20

Conditioning
“Excalibur”
For Time:
800m Run

7-5-3:
Ring Muscle-Ups
Squat Snatches (135/95)

800m Run

7-5-3:
Ring Muscle-Ups
Squat Snatches (135/95)

800m Run

Time: 25:19

Goal was sub 25.

Runs were 3min, 4min and 3:47

Mu ub

Squat snatche singles. These were the limiter

8-21-20

50 HSPU for time

4:34

As 15, 10, 5s

Did first 25 in 2:06

10min work to heavy powersnatch

Hit 165 missed 175

15min amrap

4 unbroken powersnatch at 80% heavy for day

20cal row

40 dus

R: 5+41 or 361 total. 17 dus into 6th round

8-19-20

30 min walk

Back Squat

5x5 build

135, 185, 205, 225, 255 

255 were 2 sets of 3.

WOD

10-9-8-7-6-5-4-3-2-1

Air squat

Burpees

Time: 4:37

Cory: 8:32