10/11/2015

A. 10:00 Skills Work - worked on Toes to Bar and butterfly pull ups

5:00
3, 6, 9, 12...
Toes to Bar, Clean and Jerk (85#)
Rounds: 9 + 8 Toes to bar
Rest
4:00
30 cal Row (1:40), max Burpee over Erg (14)
Rest
Max Wall Balls (this sucked 28, thought for sure I could get 40)

10/03/2015

10:00 pull up work sets of 3 alternated with working on butterfly
5:00 AMRAP
15 cal Row, 15 Thrusters (45#)
Rounds - 2 + 5 cal row
Rest
4:00 AMRAP
30 Wall Balls, 20 Pull ups, 10 HSPU
Rounds - 30 Wall Balls,20 Pull ups, 6 HSPU
Rest
3:00 AMRAP
Snatches (45#) - 36
I sucked today! Just wasn't moving very fast.

09/17/2015

A. Bottom up KB Clean max. 16kg
B. 20m 1-arm Farmers Carry 36kg (this was the heaviest bell I could find)
C. 5:00 AMRAP - 1 rope climb, 8 Burpees, 8 KBS (16kg)
Rounds = 3
Rest 6:00
5:00 AMRAP - 30 Double Under s(better today), 2 Wall Walks, 25m Farmers Carry (2 x 53#)
Rounds = 2 + 30 Double Unders

09/13/2015

Seriously off day today, probably should have taken a rest day.
A. 3 x 5 Strict Pull ups, 16 Weighted walking lunges (15x2), :40 inverted hold only nose and toes touching (OMG! Is all I can say).
B. 7:00 AMRAP - 35 Double Unders (could not get these today) 15 Power Snatches (35#)
Rounds - 2 because of the double Unders, or maybe it is the rope :)
5:00 AMRAP - 3/6/9/12 Deadlifts (135#), HSPU (45#plate)
Rounds - completed 12 Deadlifts
4:00 AMRAP - Burpees to a 6" target
38.

5 Mile Hike with these two!