6-7-19

Back squat
3x3 at 92%

275

8min amrap
8 sandbag over the shoulder 100#
50' handstand walk

R: 3+6'

Handstands were better than I thought theud be. I had great stability, the difficulty was getting the forward momentum.

Teams of 3
One person works at a time
18 min amrap
12cal row
8 OHS 115#

R: I went 2nd and finished 7th round with 2 sec left. Ub, rowed at 2000+ cal/hr whole time.

6-4-19

For time:
1k row
150 air squats***
1k row

***once you start the squats you cant move your feet until they are completed.

Time: 12:36

1st row in 3:39
Shook out legs for 40sec
150 squats in 4:24 without moving my feet as 50 then 25s
17sec transition
2nd row in 3:36

Gymnastics and Snatch Complex
"On the 2:00" x 7 Sets:
5 Toes to Bar
3 Bar Muscle-Ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Did ub with 135

6-2-19

Barbell Cycling
On the 2:00 x 5:
3 Power Clean and Jerks
2 Thrusters
1 Squat Snatch
Complex does not need to be completed unbroken.

135
Missed snatch in 3rd set.

Conditioning
"Death Race"
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

Time: 6:03
Goal was sub 6, i shouldve looked at the clock on the last round

5-31-19

Walked into the gym and I was already 3 rounds behind on:

6 rounds
20 sec max cal rogue bike
Rest 90 sec

12, 15, 14, 14, 14, 13

Rest 5-7min

5 rounds
20 cal ski
10 clean and jerk 95#

Time: 12:47
All c&j as 5-5.

Box squat 3x10 at 40%
165

5-30-19

Conditioning
"Belly Jelly"
50 GHD SU, 25 Cal Assault Bike, 5 Sandbag Cleans
40 GHD SU, 20 Cal Assault Bike, 4 Sandbag Cleans
30 GHD SU, 15 Cal Assault Bike, 3 Sandbag Cleans
20 GHD SU, 10 Cal Assault Bike, 2 Sandbag Cleans
10 GHD SU, 5 Calorie Assault Bike, 1 Sandbag Clean

Sub 10-8-6-4-2 deadlift 275 for cleans. Changed ghd to 30-25-20-15-10

Time: 15:51

Dl as 5-5, 4-4, 6,4,2

5-28-19

10min z1 airdyne

Into

10min z2 row

2579m, 174 cals, 1:57 pace

5-27-19

Murph

For time:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Time: 54:47

Mile 7:04
Pull ups as 10s thru 70 then 5s done at 14:35
Push ups as 3-2 done at 31:22
Squats as 20s done at 45:46
Mile in 9:01