04-25-15

15 RFT:

2 MU

2 C&J 135#
47:40.   2 failed MU, 1 failed CJ

04-24-15

A. Front Squat. 7 on the min for 7 min 115#. From floor 

+

3 rounds

20 front rack walking lunge 95#

20 Burpees
10:52, 5:50 1/2 way thru

04-22-15

AM
10 min AMSAP of 3 UNB HPC 125
17 sets + 51 reps
+
60 HSPU for time
20:01, 12 failed reps, first 30 reps completed around 5:30ish

PM
5 DL 185
10 GHD
60s rest
X10
37s, 38s, 38s, 42s, 38s, 43s, 46s, 49s, 46s, 45s

04-21-15

A. No false grip MU practice. 7 reps as singles, set of 5 unb w/ JZ assist

B. Weighted Ring Dip. 2-3. 2 min rest. x5 15, 20, 25, 30, ?

+

75 CTB Pull Ups for time

*3 burpees at the top of each minute

9:31

04-20-15

AM

A. Squat Snatch. 10 singles 90#. 90 sec rest.

B1. Wall Ball 20# to 10 feet. 15 reps. 10 sec rest.

B2. Thruster 65#. 12 reps. 20 sec rest.

B3. Thruster 110#. 5 reps. 3 min rest. 
x5
1:48, 1:52, 2:55, 3:03, 3+

PM

2-4-6-8-10-8-6-4-2

Power Snatch 75#

Burpee Box Jump 20"
13:24

04-18-15

30 Muscle Ups for time. 13:45, first 10 on 3:30, first 6 sets as doubles

+

Handstand Practice

04-17-15

A. Front Squat. 5, 4, 3, 2, 1. 2-3 min rests. 155, 165, 180, 185, 190 PR

B. Rear Foot Elevated Split Squat Jumps. 35#-40# per hand. 6-8 per leg. 90 sec rest between legs x 4 per leg. 35#

+

50m prowler push + 30#

2 min rest

x8
did in PM 18s, 21s, 19s, 20s, 20s, 21s, 21s