8/14/15

Crossfit Williamsburg drop in

Warm up

1000m row

5x40 sec plank

Thruster 5x2 heavy

175 for 4 sets, 185 for 1

5 rft with 1:30 rest

250m row

10 hspu

All hspu UB 

Held 1:33 row pace

Times: 0:59, 1:14, 1:17, 1:23, 1:22

8/13/15

20min z1 run latta

8/12/15

30 TGU for time at 55#

UB, no misses, form focus

Time:14:57

8/11/15

12 min alt EMOM:

5 front squat 145#

UB Dus

Dus: 34,51,38,34,70,75 

8/9/15

Simple Unbroken w 55#

100 SA kbs UB 55#

Alternated arm every 10 reps, switch in air.

10 TGU

SA kbs time: 2:40

8/7/15

Crossfit Tupelo drop in

Complete 5 Slow Rounds of:

• 10 Straight-leg DL (Barbell)
• 10 Lateral jumps over bar
• 10 Standing lunge twists

B. 15

5 x 3 Deadlift @ 70%, across

275, 295, 305, 305, 305

 

C. 10

10 Min AMRAP

• 10 Deadlifts 115/75#
• 15 Toes-to-Bar
• 30 Double Unders

R: 5+14

T2b died, haven't done any since the open. I only broke twice on dus. Once in the 4 and 5 set.

8/6/5

EN2 run

6:15

10 rounds at 70%

5 strict pull ups

10 push ups

15 air squats

Time: 15:38