6-14-19

5k row
19:29
1:56.9 pace

6-11-19

21-18-15-12-9-6-3
Hang powerclean 135
Push jerk 135
Ghd

Time: tweaked my neck on 3rd jerk of 12set at 17:36. Went straight to 12 ghd and then stopped at 18:36.

So annoying.

6-9-19

Every 2min for 12min
3 powercleans

165

Teams of 2
25min cap

200cal bike buy in

3 rounds:
30 t2b
30 box jump overs 24"
30 powersnatch (95, 115, 135 per round)

Time: 25:45 (22 snatch at 25)

Partner was JB

Bike in 8:52, first 100cal in 4:00

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