9-13-19

Build to heavy 5 rep back squat
95, 135, 185, 205, 225, 245

3 rounds
12-9-6
Deadlift
Double DB box step overs 50s
Rest 3min

Deadlift weight by round: 225, 255, 285

R1: 4:55 ub
R2: 6:19
DL as 6-6, 5-4, 6
Same for bso

R3: 9:15
DL as 4s, 5-4, 3-3
Bso as 6-6, 5-4, 6

Rests were longer than 3min

9-10-19

5 rounds:

50' back rack walking lunges 155
200m run
60 DUs

Time: 14:57

Broke on 3 sets of dus.

9-8-19

10min amrap
12 box jump over 30"
1 rope climb
12 ghd
1 rope climb

R: 3+5 bjo

Rest 3min

10min cap
Find 10 rep strict press

Bb, 75, 95, 115(7)

Rest 3min

Run 1 mile

6:58

Rest 15min

3 rounds:

50' sandbag carry 150
15 sumo deadlift 225
15 strict pull ups

Time: 13:47

R1: 3:19
R2: 4:54
R3: 4:17

Sdl as 10-5, 5s, 8-7
Spu as 5s, 5-3-4-3, 3s

9-6-19

Every 2min for 12min
10 db push press50s
8 strict ring pull ups
Max cal bike to clock

Cals: 13,11,8,3,1,7

Rpu as 8,8,4-4,3-3-2,3-2-2-1,3-2-2-1-1

Db ub

"Fish out of Water"
For Time:
2K Row
... Directly into:
10 Rounds:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

Time: 16:50

Row: 7:40 (1:55 pace)

Single cleans, rest ub

9-5-19

"Big Bird"
AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Ring Muscle-ups

R: 3+5 snatches

MU as 5-4, 5-4, 5-3-1

9-3-19

"Halftime"
30-20-10
KB Power Snatches 53#
Wallballs 24#
... Directly into:
10-20-30:
Burpees over the rower
Calorie Row

Time: 17:52

KB/WB in 6:45 ub

9-1-19

4 rounds for time:

50' heavy sled push +225
12 db shoulder press 40s
12 single are db box step ups 30#

14:12

Parter wod
Team of 2

5k ski
60 t2b
12 rope climbs

Time: 27:57

Ski in 18:15 as 500m each

Partner: JB