01/27/2015

A. EMOM 10:00
:30 Burpee Toes to Bar :30 rest
I was only able to get 3 in each minute (had to start here because the class was going to be using the bar this morning.
B. 8 x 1 Power Clean + Push Jerk + Split jerk (105#) every :90. It was tough but got better each round
C. 3 x 2 (32x1) front squat, rest 3:00 100, 105, 110# (felt ok, knee didn't hurt too bad)
D.  6 x :30 Row, :30 easy pull (average pace = 1:46.8, it was tough but felt good)

08/06/2014

I. 500m row
3x 10 PVC roll outs/10 squats/10 OHS

II. 15 min AMRAP
15 KB American Swings 53# (weight was challenging as I usually use a 16kg KB)
15 Burpees
Rounds = 5 + 15 swings + 3 Burpees