11-9-18

For time:
60 DL 115
45 OHS 115
30 S2O 115

Time: 8:36

Dl ub in 1:28
Ohs 10s and then 5 at 6:35
S2o was 10-6-6-3-5

5 RFT
1k bike
15 GHD

Time: 13:10 ub

11-8-18

5 rft
20 bar facing burpees
30 wallball 20#
40 single arm db clean and jerk 50#

Tine: 36:22

Splits: 6:10, 13:10, 20:46, 28:54, 36:22
Wb all 15-15
Burpees ub
Db smallest sets were 5s

11-6-18

Met-Con
AMRAP 30 Minutes
Run 400m
15 Toes to Bar
15 Deadlift 185/125lbs

Did 5 rounds in 22:18. Couldve done whole 30min and prob been mid 7 rounds but i havent worked out in a week and 5 was good work.

Ttb were 15,10-5,10-5,8-4-3,8-4-3
Dl were 15,15,15,10-5,8-7

11-4-18

10 min row 30 on 30 off
Off pace 2:02
On pace 1:46

Distance: 2646m

2k in 7:38

10-30-18

3. Met-Con
For Time:
21-15-9
Box Jump Overs 24/20″
Thrusters 115/75lbs
Calories on C2 Bike

Time: 11:04
Happy with this. Thrusters 11-10, 8-7, 9

4. Interval 
AMRAP 3:00 x 4
25/20 Calorie Ski
Max Power Cleans 185/125lbs
Rest 2:00

Cleans 10, 8, 9, 8

Missed 2nd to last attempt on last set.

10-28-18

2. Strength
Back Squat
Speed Work
8×3 @ 60%

185

Team of 3:
For time:
50-40-30-20-10
Cal row
Burpee box jump 24"

Straight into

25-20-15-10-5
Dball 150
50-40-30-20-10
T2b
With 2 rope climbs each person between each set

Time: 34:23

Partners JB and Mark

10-26-18

2. Oly
Push Press
4×4 @ 80%

185
Happy with this. Havent done press strength movts in a while.

3. Met-Con
AMRAP 10 Minutes
12 Overhead Squats 155/105lbs
48 Double Unders

R: 1+9
This was embarrassing. Legs were fine. Stability in core and shoulders was awful.

Ohs 5-5-2, 2-2-1-2-2

4. Interval 
4 Rounds
100′ dball carry 150lbs
20 Wallballs 30/20lbs
20 Pull Ups
Rest :90

R1: 1:54
R2: 2:04
R3: 3:30
R4: 3:35

Dropped dball 1x on set 3 and 4.
Wb as 20, 20, 10-7-3, 10-5-5.
Pull ups as 20, 20, 10-7-3, 8-5-3-2-11

Biceps were smoked. Havent been doing pull ups in a while.