Thursday, May 18, 2017

150 GHD sit-ups
150 back extensions

17:49 5/18/17
Awful


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Monday, May 15, 2017

1-10
MU
HSPU
Ring rows

30 min time cap

Got thru RD 8


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Thursday, May 11, 2017

Strength: Press 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

50 Jumping Squats
50 Back extensions/good morning with PVC
50 Push-ups
50 Toes to bar
50 Box Jump overs 24”/20”
50 Horizontal Ring Rows*

*kipping ok

19:28




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Tuesday, May 09, 2017

5 KB Thrusters
100m run
10 KB Thrusters
200m run
15 KB Thrusters
400m run
15 KB Thrusters
200m run
10 KB Thrusters
100m run
5 KB Thrusters

53/35 each arm

10:21 Rxd


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120 horizontal ring rows
120 ring dips

25:08


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Monday, May 08, 2017

Squat Clean: 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.

WOD:
CrossFit Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees with a 6” target

93. I could've gotten over 100 if I worked harder.


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Sunday, May 07, 2017

Death by power clean 15" @135

11 min


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Friday, May 05, 2017

3 rounds for time:
30 second L-sit
15 Calorie Row
30 second pull-up hold at top
15 Calorie Row
30 second superman hold
15 Calorie Row
30 second handstand hold
15 Calorie Row

* accumulate 30 seconds total of each static hold before moving onto the row.

23:38


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