8-30-19

Work to heavy 5 rep back squat

95, 135, 185, 225, 255

Squat Snatch
4x2 135

3 rounds:

15 cal ski
12 squat clean 115
9 burpee box jump over 30"
6 squat snatch 115
Rest 3 min

R1: 4:23
R2: 4:59
R3: 5:29

8-27-19

5x5 at 90% 5RM

240

4 Rounds:

1k bike
40 air squat
30 push ups
20 pull ups

Time: 21:52

Squats ub
Push ups as 15-8-7, 15-5-5-5, 10-5-3-2-3-2, 7-3-3-2-3-2-3-2-3-2
Pull ups as 20, then 10-10s.

8-25-19

"Runaway Train" (Team Version)
Teams of 3 (30 Minute Cap)
3 Rounds:
400 Meter Team Run
80/60 Calorie Assault Bike
Directly Into...
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
Single barbell. Athlete's change weights.

Time: 23:42

Team: me, ryan, laurin

I did 14 reps of DL to save my neck

4 rounds:
10 GHD
Rest 30 sec

8-23-19

5RM Back Squat

135, 185, 205, 225, 245, 265

WOD:

800M RUN
50 WB 20#
1K SKI
50 WB
800M RUN
50 WB

Time: 21:22

Pieces finished at 3:21, 5:50 (2:29), 10:22 (4:12), 13:30 (3:08), 18:00 (4:30), 21:22 (3:22).

All wb were 30-20.

8-20-19

5 rounds:
1 min max reps powercleans 75% singles
Rest 2 min

R1: 11

Tweaked upper back on 1st rep of 2nd round.

10min amrap
15 cal assault bike
10 t2b
10 box jump 24"

R: 5+5 cals
Total of 3334m on bike

8-18-19

For Time:
20/15 Calorie Echo Bike
35/25 Calorie Row
50 Walballs (30/20)

Rest 2 Minutes

For Time:
50 Wallballs (20/14)
35/25 Calorie Row
20/15 Calorie Echo Bike

Total Time: 13:52

R1: 5:59
Bike in 56, row 1:27, wb as 25-10-15

R2: 5:52
Bike in 57, row in 1:45, wb as 25-15-10

15min amrap

60 DUs

200m run

8 hspu

R: 5

8-16-19

Warm up
3x12 banded good mornings

Deadlift
8x315 ub
7x335 ub
6x365 as 3-3
1x385

3 rounds for time
Ski 50cals
30 single arm db snatch 70#

Time: 21:46

Skis as 2:55, 3:07, 3:17
Snatch as 10s, 6-4s, 6-6-9-9

3 rounds:
400m run
Rest 90sec
500m row
Rest 90 sec

R1: 1:49 and 1:55
R2: 1:48 and 1:52
R3: 1:42 and 1:45