5 RFT

560m run
50 Push-ups

27:08

Away from home WOD.


- Posted using BlogPress from my iPhone

Focus should  be on squeezing the back side and keeping the hands narrow in the HS walk.

10 RFT
15 cal row
10 rkbs
10 goblet squats
10 burpees

53lb kb

29:52


- Posted using BlogPress from my iPhone

10 rounds
200m run
10 HSPU
10 TTB
10 box jumps with step down 20”

32:03

That was an ass kicker


- Posted using BlogPress from my iPhone

Bro session

Incline bench 4x3. New 3 rm of 205
Ext rotators 30lb 4 x 5

Neutral grip SA DB Bench 3x12
DB Row 3x12 75lb db

50lb Db Push press 2xamap
2xamap butterfly pull ups


- Posted using BlogPress from my iPhone

A.M.

4x800m run
Rest
4x200m run

P.M.

Bro session


- Posted using BlogPress from my iPhone

Bro work

Then:

21-15-9
S2O 135
Barfacing burpees

9:24


- Posted using BlogPress from my iPhone

400m run

1:16 P.R.

- Posted using BlogPress from my iPhone

10 rounds run 300m fast run 200m slower.
No rests

29:57

O-lift evening


- Posted using BlogPress from my iPhone

15-1
Barbell hip ups at 155
1-15
Strict TTB

I had to break this up so finished this evening.


- Posted using BlogPress from my iPhone

O lift

Smell the barbell when snatching and a pause in the bottom.

- Posted using BlogPress from my iPhone

10!
75 lb DB shrugs
50 lb Hammer curls

Max 3 way raise
Max DB Pull-overs

8-12 reps
1 1/4 DB curls
Skull Crushers

Rehab/accessory work. My neck is jacked.

Press 6x3 165
Bent over row 6x3 205

Incline bench 135-145-155
Strict pull ups 10-8-8

AMRAP 12”

7 HSPU
7 CTB
7 box jump overs 20”
7 TTB

5 rds plus 7 HSPU

Loosening grip on the pull up bar at the top really helped string together CTB


- Posted using BlogPress from my iPhone

50-40-30-20-10

Cal row
Push ups

16:24


- Posted using BlogPress from my iPhone