1-18-19

2:30 amrap
100' run
8 pull ups

R: 5+ run

5 rounds
2 legless rope climbs
15 ghd
15 s2o 135

Time: 14:50
Ub except s2o were 15 then 8-7s.

This was 2:57 faster than 12-4-18

3 rounds
Truform runner 1 min
Rest 2 min

1-13-19

30min cap
Teams of 3:

2 rds:
30 bar facing burpees
30 hang squat clean 95
30 t2b
30 thrusters 95

125 cal rogue 🚲

2 rds:
Increase weight to 11t

125 cal 🚲

2 rds:
Weight 135

29cals into 2nd bike at 30min

Finish 2nd bike at 35:54

Death by Straight Bar Curls
Team of 3
Did 115 reps each

1-11-19

Back squat 5RM
275

5 rounds
60 dus
15 hspu
10 dl 225
Rest :90

Goal was ub hspu

Did 3 sets of 15 ub then 14 and 11. Dus broke in 40s each time. Dl ub

R1: 1:56
R2: 2:08
R3: 2:24
R4: 2:44
R5: 2:37

4 rounds
1min run truform
3 bar mu

1-10-19

"Satans Whiskers"
3 Rounds:
10 Pull-ups 
10 Front Squats (165/110)
10 Barbell Facing Burpees

Time: 7:07 ub

Stamina Builder
1-2-3-4-5-6-7-8-9-10:
Burpee Box Jump Overs
Toes to Bar

Time: 10:15 ub

1-8-19

For Time
4 Rounds
20/12 Calories on AAB
15/12 Calorie Row
Rest 3:00
Switch starting movement each round

R1: 2:05
R2: 1:44
R3: 1:34
R4: 1:26

Didnt have rower set up for first set. Walking to it and setting up took 15 sec.

For Time
5 Rounds every 90 sec
10 Thrusters 115/75lbs
1 Legless Rope Climb

Time: between 38-43 sec each ub.

1-6-18

Warm up
4 rounds
6 box jump 24"
10 walking lunges
8 cal assault bike

Squat snatch
4x5 at 70-75%

135, 135, 145 missed 4th rep, 155

Interval
For Time
7 Rounds
40 Double Unders
15 GHD Sit Ups
5 Squat Snatch 115lbs
Rest :30

R1: 1:53
R2: 2:03
R3: 2:01
R4: 2:08
R5: 2:04
R6: 1:58
R7: 1:56 missed 4th snatch

Teams of 2
10min you go i go
25m sled push w 1 plate
9 c2b

R: 9

Partner: Mary

1-4-19

5x3 back squat
185, 215, 245, 275, 295 (1)

For time:
75 wallball 20#
100 cal row
75 wb

Time: 13:07

First 75 wb ub in 2:45.
Row in 5:28 (8:30)
2nd 75 wb as 15-10-10-10-10-10-10 with 10 sec rest between in 4:37.

Complete 4 rounds
15 GHD
3 rope climbs

Ub