05-16-16

100ft. HS Walk for time. 6:54

+

3 rounds for time

55 Calorie Row

400m run

75 Double Unders

20 Box Jump Overs 20"

24:08 approx same split each round

05-14-16

Mojo 69 Memorial WOD Comp

3rd place overall

PC complex 170 PR

05-11-16

A. Power Clean & Jerk Cluster. 1.1.1.1. (every 15 secs / every 3 mins). x3 145, 145, 150

+

For time

5-4-3-2-1

Muscle Up

Squat Snatch 105#
10:17

+

C. CTB Pull Up. 7 on the min for 7 mins.

D. Bar Facing Burpees. 20 AFAP. 90 sec rest. x4 60s, 1:03, 1:02, 1:20

+

15 min easy row

05-10-16

10 min HS Walk practice
+
2 sets:
5sec AB 100%
55s AB 150 w
x10
+
run 1 mile easy

05-09-16

Salt Games Practice  all 4 WODs

05-06-16

20 RFT:
5 PC 95#
5 BBJO 20"
10 cal AB

42:11

05-07-16

A. HSS. 3 OTM x 12 min 95x3, 100, 105, 110
B1. BS @ 5050. 5 reps 90s rest "deep" 115, 125, 135, 145, 135
B2. stirct MU 3 reps 90s rest 3, 2/1, 2/1, 2/1, 2/1
x5
+
20 min AMRAP:
50m sled drag 135
3 Bar MU
3 strict HSPU
15 GHD
5 rds + sled./... 3s then 2/1 for bar MU, singles for strict HSPU