05-26-15

A. Thrusters 75#. 20 for time. 45 sec rest. x2 40s, 48s

B. Pull ups. 15 for time. 2 min rest. x3 29s, 28s, 27s

+

40 calorie row

50 unbroken wall balls

200m run

30 unbroken wall balls

60 double unders

7:51

05-25-15

A. Deadlift Cluster 155#. 5.5.5. 10 sec rest with bar at top / 2 min rest. x3

B1. Slam Ball. 12 as fast as possible. 10 sec rest. 20s, 25s, 20s

B2. Box Jump 20". 12 as fast as possible. 60 sec rest. 20s, 30s, 20s
x3

+

75m shuttle sprint

90 sec rest

x3
30s, 31s, 31s

+

10 min easy row
1900m

05-23-15

A. Thruster 65#. 15 reps as fast as possible. 45 secs rest. x3 30s, 30s, 29s

B. Pull Up. 5 sets of 10 unbroken for time. 2:25, 1:13 for first 3sets

+

30 double unders

25 kbs unbroken 1.5

10 ring push up

2-3 min rest

x3

1:43, 2:06, 1:43....  might have done 30 KBS in 2nd set

05-22-15

A. PC x 2 / FS x 2 / Jerk x 2. 90 sec rest. x5.   125, 135, 140, 145, 150x1, 140

+

60m shuttle run

10m walking DL 165

60m shuttle run

3 min rest

x3
1:00, 1:02, 1:13

+

12 slam ball

12 box jump

60 sec rest

x4
38s, 43s, 43s, 48s

05-20-15

4 Rounds:
20 Burpees
30 DU
40 unb WBs

20:46  DUs 27/3, 30, 30, 18/12; 3:10, 4:13, 6:48, 6:35

05-19-15

EMOM x 20

odd- 1-2 mu

even- 2-4 hspu
HSPU 4 reps , @ 6 min then 3/1, @ 16 min hard, @18 min 3/1, MU 2 singles x 3 rds, then 1s

+

EMOM x 20

odd- 8-10 ring push up afap

even- 10 slam ball afap

05-18-15

AM

Salt Games Wod 1
27s / 1:28 / ? / 3:38  150# 155#f

+

Randy
5:40 all muscle snatch except reps 15-35.  1st 25 in 1:38, 3rd 25 in 1:40

PM

10 min amrap

10 box jump 20"

10 pull up

10 thruster 65#

30 double under
4 rounds +1