9-4-20

10min emom

7 t2b

Ub

For time:

5 back squats 155

5 box jump 24"

5 hspu

400m run

15 squats

15 bj

15 hspu

400m run

25 squats

25 bj

25 hspu

400m run

Time: 16:43

Ub til 25 set.

Squats 13-6-6 (goal was 13-12)

Bj too slow

Hspu 8-7-5-5

Bitch work

2k bike

1k row

500m ski

Time: 9:30

Bike 3:13

Row 3:53

Ski 1:59

9-2-20

Born to run

400m run, 21 burpees

400m run, 15 burpees

400m run, 9 burpees

200m run, 9 powercleans 115/85

200m run, 15 poweceans

200m run, 21 powercleans

Time: 14:13

Goal was sub 15 and no transition time. I had no transition time through the first 200m run, then small times between run and powercleans.

Cleans as 9, 8-7, 7s

Kate did in 14:31

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