9-18-20

20min cap

2k row

2k ski

50 cal bike

Time: 19:11

Jb came from behind to beat me by 1 sec.

9-16-20

3min on then 3 min rest for 4 rounds:

200m run, 15 bar facing burpees, max OHS 65#

200, 12, max ohs at 75

200, 9, max ohs 95

200, 6, max ohs 115

Reps: 26, 26, 25, 20

Good stuff. Shouldve had 23 reps at 115 but put bar down once. Rest ub.

9-13-20

Dead meat

1 mile run, 50 box jumps, 50 deadlift

800m run, 35 bj, 35 dl

400m run, 20 bj, 20 dl

Bj at 24"

Dl at 185

Time: 27:10

Mile in 6:52, 800 in 4:33, 400 in 1:45

Bj ub

Dl as 18-17-15, 20-15, 20

9-11-20

Strict gymnastics

21-15-9

Pull ups

T2b

Ring dips

Time: 14:49

Pulls as 11-6-4, 8-7, 5-4

T2b as 11-10, 15, 9

Dips 11-10, 8-7, 9

9/11 WOD

Teams of 2:

2001m row buy in

4 rounds:

9 rope climbs

11 trips back rack walking lunge 135

2977m row buy out

Time: 66:53

2001 in 7:53

Finished first round at 20min then changed lunges to 11 sets of 11 slamballs at 30#

2977 in 11:53

Partner: JB

9-9-20

Back squat

4x5

135, 165, 185, 205

Every 4min for 8 rounds:

20cal row

200m run

1:42

1:34

1:32

1:30

1:30

1:29

1:30

1:26

Row round 2 forward were 1900+ avg

9-7-20

Helton

3 RFT:

800m run

30 squat clean 95#

30 burpees

Time: hit cap at 30min with 18 burpees left

9-6-20

Day Dream

2 rounds:

90 cal row

70 wallball 20#

50 kbs 53#

30 burpee box jump overs 24"

Time: 33:24

R1: 15:22

R2: 18:02

Row 1: 4:43

Row 2: 5:12

Wb as 35-20-15 and 30-22-18

Kbs as 20-15-15 and 25-15-10