11-6-20

Snatch pull 3x3

75 95 125

Hang power snatch 4x3

125 125 135 145

22min cap

1k ski

20 squat cleans 185

800m run

60cal bike

Time: 17:41

Ski in 3:53

Clean took 5:39 with 1 miss

Run in 4:03

Bike in 3:54

Db bench on ball

4x10 w 60s

11-4-20

5K row

19:14.6

1:55:5 pace

11-2-20

Row 1k

3:54

Back squat 5x7 @70%

185, 185, 195, 205, 215

Built cuz low back felt weird

Front squat 3x3 @80%

185, 195, 195

12min amrap

10 wallball 30#

100m run

10 deadlift 185

Score: 148

7+1 wb

1 round = 21

10-30-20

Superset 5x10

Db bench on a ball 50#

Db curl

For time:

Buy in: 1k ski

5-10-15-20-25 double db box step over 50

25-20-15-10-5 hang powerclean 95

Buy out: 75 cal bike

Ski: 3:47

Meat: finished at 16:10

Bike: 5:04 avg 63 rpm

10-28-20

Warm up

Row 1k

3:43

Roll out

20min emom:

10 strict press 75#

16 alt bb lunge steps 75#

10 db row 50#

8 db single leg rdl 50#

10-27-20

Row 1k warm up

3:43

Roll out

Workout:

Run 1000m

50 burpees

Rest 4min

50 burpees

Run 1000m

Part 1: 7:20 with 420 run and 300 burpees

Part 2: 7:28 with 258 burpees and 430 run

10-26-20

Back squat

7x3

225

16 min amrap

75/50 cal bike buy in

Then

Amrap

9 box jump over 24"

6 c2b

3 powerclean 75% max

Score is total reps of amrap

Total: 159 (8+15)

Cleans at 165. All reps ub.

Bike in 5:08