11-24-20

Airdyne

10min of 30sec at 50%, 30 src at 80%

11-20-20

18min amrap

10 pass thru

10 thruster 95

10 lateral burpees

200m run

R: 5+2 burpees

All ub

11-15-20

Every 15min for 3 rds

1k row

60 cal bike

40 burpees

R1: 9:49

R2: 10:54

R3: 11:33

All burpees ub

11-13-20

War Hero

100 wallball 20#

80 box step ups 24"

60 t2b

40 cal rogue bike

60 t2b

80 bsu

100 wb

Time: 35:03

Wb as 50-30-20 in 4:15

Bsu ub at 8:24 (4:09)

T2b as 10-10-10-5s at 13:32 (5:08)

Bike at 16:39 (3:07)

T2b as 10-10-5s at 22:38 (5:59)

Bsu ub at 27:57 (5:19)

Wb as 25s at 35:03 (7:06)

11-11-20

Jackie on Lock

For time:

800m run

50 single arm DB thrusters 50#

30 pull ups

Time: 7:42

Goal was sub 10.

800 in 3:15

Thrusters in 3:12 as 10, 10, 5 per arm

Pull ups as 15-15

11-9-20

Dumbbelldore

4 rounds:

8 DB goblet Squat 50#

10 single arm DB squat clean 50#

200m run

8 DB goblet squat

10 single arm DB powersnatch 50#

200m run

Time: 17:53

11-8-20

Breakthrough

5 rounds for time:

7 pull ups

9 wallball 20#

11 burpees

8min cap

Time: 5:21 ub

5min max Dball over shoulder 100#

38 reps

10 first minute