Thursday, August 25, 2016

Strength:
1 Hang Power Clean + 1 Power Clean (Work up to a max 1+1 for the day. It is ok to drop the bar and reset after

Option B:
Complete four rounds, each lasting three minutes of:
200m Run
30 Double Unders
10 Pull-Ups
Max Reps Strict Sit-Ups
*Rest one minute before starting the next 3 minute round.

HPC 255 fail PC

B but screwed up and didn't do strict sit ups.


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Tuesday, August 23, 2016

3x10 BS at 185,210,240

3x3 FS at 240, 210,210

Work on exploding up

4 rds

Every 5"
400m run
20 kbs with Bessie. (58.45lb)
15 hand release push ups

Finished at 18:22


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Monday, August 22, 2016

Strength:
Back Squat:
60%x 10 reps
70%x 8 reps
75%x 6 reps
80%x 4 reps

WOD:
Complete the following for time:
30 Power Clean (135/95)
30 Pull-ups
20 Hang Power Cleans (135/95)
20 Chest To Bar Pull-ups
10 Thrusters (135/95)
10 Bar Muscle-ups

14:37 Rx'd.

Bs off 330


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Sunday, August 21, 2016

1 RM press 205. Fail on 210

Press-bar MU Lynne

5 rds for max reps
Strict press at 75% body weight
Bar MU

Press at 145

8,5
7,4
6,3
6,3
6,2

50 total

Really hard on the palms. New rig.



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Wednesday, August 17, 2016


Complete as many rounds as possible in 20 minutes of:
200m Run
1 Rope Climb
40 Double Unders
1 Rope Climb

7 plus 200m run plus 1 RC

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Tuesday, August 16, 2016



Every minute on the minute for 30 minutes (10 rounds), perform the following:
Minute 1: 30 second max effort row (Goal is 150 for men and 120 for women)
Minute 2: 5 Deadlifts + 5 Box Jumps (You choose the weight and height)
Minute 3: Max rep unbroken toes-to-bar

TTB choke.

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Sunday, August 14, 2016

Lynne

126. P.R. by one rep

Body wt 195


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