10/15/16

18min amrap

15 box jump over 24

12 Kbs 70

9 ring dips

R: 9+3 bjo

10/14/16

12 min emom

Odd: 4 strict mu

Even: 10 bb glute bridges 135

10min amrap

10 kb snatch

10 t2b

12 abmat sit ups

12 cal assault bike

R: 4+12 abmat

All ub til last set t2b were 6-1-1-1-1. That killed my chance at the bike.

16min emom (1 movt per min)

12 ring pull up

12 hr push up

12 row up (ring row but with bb)

12 ring dips

Brutal

5 rounds:

Prowler push 50 yds w/45

50 yd sprint

90sec rest

I sat out the 3rd round. Brutal

10/13/16

"Glenn"
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs (30 alt grip rope pull ups)
1 Mile Run
100 Burpees

Time: 33:29

Grace as singles in 4:35

Mile in 7:45

Rope pull ups in 3:33

Mile in 7:44

Burpees in 8:50 as 50 ub then 10s

Rest of time was transitions

10/11/16

Strict press

10x95

5x115

5x135

4x135

3x135

1.  Conditioning
EMOMx21
Min 1:  10 RDL 205
Min 2:  10 Kipping HSPU
Min 3:  50 Double unders

All DL and hspu ub. Dus did 3 sets ub.

10/8/16

Partner wod

For time:

60 burpees

10 hang squat cleans 185

20 c2b

15 hsc 165

50 box jump overs 24"

20 hsc 135

100 slamball 50#

60 burpees

Time: 21:00

Slamball were brutal, all 10s

185 I did 8 singles

165 in 3s 

135 in 5s

10/7/16

12min emom

Even 3 OHS 95

Odd 6 strict hspu

Did 4 set ub hspu then 5-1, 3-1-1-1

10min amrap

10 oh walking lunge 95

10 wallball 20#

10 c2b

10 bar over burpee

R: 4+1 wallball

For time:

T2b 12-10-8-6-4-2

Row 18-16-14-12-10-8

Time: 6:27

3 rounds

4 tgu each arm 53#

15 ghd

Ring L-sit 15sec

10/6/16

Hang squat clean

5x3 at 65%

165

800 Meter Run
25 Deadlifts
25 Box Jumps, 24/20
600 Meter Run
20 Deads
20 Box Jumps, 24/20
400 Meter Run
15 Deadlifts
15 Box Jumps, 24/20
200 Meter Run
10 Deads
10 Box Jumps, 24/20
RX - 225/155

Time: 19:28

DL 13-12, 10-10, 10-5, 10