06/12/2017

3 - 2 - 2 Back Squats rest 2:30 (130#)
EMOM 6:00
3 Touch and go Squat Snatches (55#)
2 x 2 DB OH Hold :45/1:00 (25#)
3 x change up order every round
35 Double Unders
10 Wall Balls
10 Burpees over the bar
10 CTB Pull ups (working on stringing these together)
1 = 3:57 (Double Unders)
2 - 4:02 (Wall Balls)
3 - 4:10 (Burpees)

06/01/2017

3 x 5 Back Squats (120#) rest 2:30
4 x 4 Touch and Go Squat Snatch every :90 (45, 50, 55, 60#)
2 - DB OH Hold (25#) :40/1:00
6 sets
1 rope climb
5 Wall Balls (14# to 10')
5 Pull ups
5 Burpee Box Jump Overs
15 Double Unders
5 Toes through Ring (struggled with these, not sure why)
Rest 2:15
Times: 2:35, 2:42, 2:20, 2:22, 2:29, 2:30

05/23/2017

4 x 6 Back Squats (115#) rest 2:30
4 x 3 Snatch (55, 55, 60, 60#)
2 Handed DB OH Hold :35/1:00 (25#)
5 sets for even times across (change order for each set)
6 Wall Ball (20#)
6 Burpees to 6" target
6 Pull ups
6 Box Jump Overs
Shuttle Spirits 10/10/10/10m
Time: 2:46/2.01/3:10/2:09/2:11
3 x 8 Ring Push ups

05/08/2017

4 x 8 Back Squats (125# 75% rather than 85% I think I was a bit scared to go that heavy)
4 x 2 Squat Snatch touch and go begin a set every 2:00 (45, 50, 55, 60#)
3 x DB OH hold :30/rest 1:00 20#
3 x
10 Wall Balls
20 cal Assault Bike
30 cal Row
40 Double Unders (tripped me up)
Time: 22:23