4-27-21

OHS

5x4 at 75%

135, 165, 185, 185, 185 

No missed

For time:

50 cal rogue bike buy in

50 thrusters 95#

40 abmats

30 kbs 53#

20 push ups

10 box jumps 30"

Time: 12:27

Bike in 2:31 with 420 watt avg

Thrusters as 10-10-7-8-6-5-4

Abmats ub

Kbs as 17-13

Push ups as 5s

Bj ub

Embarrassing that push ups aren't ub

4-23-21

Warm up

50cal ski in 2:35

Running clock

3 rounds

400m run

10 ohs 135#

Time: 7:56

At 15:00 into

4 legless rope climb

200 DUs

3 rope

150 DUs

2 rope

100 dus

Time: 14:59

Rope climbs all legless

DUs took way too long

4-21-21

20min alt emom

15 cal row

1 back squat

Start squat at 60% max and build across

All rows between 28 and 34 sec. Last was fastest.

Squat 135 155 175 195 215 215 235 235 235 255

30-25-20-15-10-5

Cal ski

Cal bike

Time: 15:04

4-20-21

Warm up

12min amrap

6 alt single arm devil press 35#

12 goblet squat 35#

200m run

R: 6+3

3 sets of

Every 2min for 3 rounds

3 cleans, 3 front squats @60% clean max 145#

2, 2 at 70% - 170#

1, 1 at 80% - 195

10-8-6-4-2

Ground to overhead 165#

Ring muscle ups

Time: 13:23

Wanted sub 10

Mu as 5-5, 5-3, 4-2, 2-2, 1-1 failed first try at #30

4-18-21

5 rounds

250m row

10 lateral burpee box jump overs

30 DUs

Time: 13:15

Every 30 sec for 5 rounds

10 push ups

10-8-6

Single arm DB bench 50#

4-16-21

Every 90 sec for as long as possible

1 hang clean and jerk

Built from 95

Hit 235 clean but not jerk

Hit 225

21-15-9-6-3

Hspu

Front squat 155

Bar facing burpees

Time: 19:16

Hspu as 12-9, 8-7, 6-3, 6, 3

Fs 11-6-4, 8-7, 9, 6, 3

20min emom

40 sec each

Wall sit

GHD

Strict pull ups

Straight arm banded pull downs

30 sec accumulated ring l sit

GHD 15s

Pull ups 12 then 10s

4-14-21

Superset

5x4

Half kneeling BB strict press 65%

5x5 each arm single db bent row

100 and 80

For time:

1 mile run

40 pull ups

400m run

100 air squats

800m run

80 abmats

Time: 22:05

Mile in 6:59

Pull ups in 10s

Squats as 25-25-10s

Abmats ub