10-19-20

Row 1k

3:54

Roll out

Build to heavy 2 rep powerclean

185

7min amrap

20 dus

6 hang powerclean 115

Rest 1min

For time:

100 dus

30 hpc

R: 8+20 dus

Time: 3:12

10-11-20

30 min clock - 10 mins to complete each section 

A) 5000 m ski erg - 10 mins to compete 

2882 at cap

B) 3 rounds - 10 mins to complete 

30 hang power cleans 115/75 

30 partner WB ab mat sit ups 

30 OHS 115/75 

12 cleans into 3rd round. I sucked on ohs, left shoulder wouldnt lock.

C) 3 rounds -10 mins to complete 

30 Box jump

30 deadlift 115/75 

30 KBs 

Fin in 9:45

Partner JB

10-9-20

3 rounds:

500m row

12 deadlift 225

21 box jumps 24"

Time: 10:44

Rows 142, 148, 150

Dl 12, then 7-5s

Bj ub

Not for time:

30-20-10 GHD

15-10-5 banded lateral oblique twists per side (orange band)

Time: 6:26

10-6-20

30min alt emom

45 sec airdyne at 75%

7 deadlift 225#

8 bar facing burpees

10-4-20

Kettlebell Sunday

50 KBS 70#

40 single arm kbs 53#

30 single arm kb snatch 53#

20 single leg kb rdl 35#

10 TGU 35#

20 single leg kb rdl

30 single arm kb snatch

40 single arm kbs

50 kbs

Time: 18:35

Finished thru first 20 rdl at 6:59, fin tgu at 10:31.

Kbs as 50, 25-25

Single arm kbs as 10s first set then 10-10-2 rest 8-10.

All snatch as 5s

Rdl ub 10s

Tgu ub

10-2-20

5 rft:

15 cal row

25 ft hs walk

Time: 8:35

20min cap:

30 powersnatch 75#

30 box jump over 24"

30 c2b

30 cal bike erg

Was 22 bjo in 3rd round at cap.

That one burned.

Every 2min for 5 rounds:

1 snatch balance

2 hang squat snatch

2 OHS

75, 75, 95, 95, 115

9-30-20

Back squat

5x5

135 165 185 205 225

10min emom

2 squat clean

95 115 135 155 165 175 185 195 205

Last 2 min did 1 rep of 205

Acid

10min

5 muscle ups

10 burpee box jump over 24"

20 pistols

R: 3+1 pistol ub

Reece did 10min

5 pull ups

5 t2b

10 walking lunges holding a 5lb plate at chest

R: 5 with a 1min rest after 3