Tuesday May 28th

28th
3 rnds NFT
10 HSPU
50 DU
10 T2B
Went well
+
3 RM OHS
225 x 3 PR
+

5, 4, 3, 2, 1
315# DL
30"" box jump
1:46
+

3 min Max Burpee Mu's (easy pace)
13

+
:30 / :30 AD Sprints
210 cal

Sunday Funday

26th

75% effort 

row 300m 

2 rope climb 

row 300m 

21 30" box jumps 

row 300m 

10 160# walking lunges 

13:57

 

+

Build to a tough triple TnG DL Not 3rm no more than 5sets  

225/275/315/365/385

 

+

burpee MU practice 

10 in 2:00

6 in 1:00

+

HSPU skill work 

3 sets of Strict amraps

15/15/14

Saturday May 25th!

25th

build to a heavy single Squat clean in 5sets

255 (missed 265)

 

+

225# squat clean 1.1.1. rest 1min x 3

Went well

 

+

5 rnds NFT

20 unbroken wall balls

10 unbroken CTB chin ups

5 pistol/leg

11:33

 

+

Row 500m just below jackie pace

20 45# thrusters

10 chinups

rest 3mins x 2

3:00

3:14

Friday 5-24-13

24th

for time: 

100DU 

30 HSPU (did 50)

40 T2B 

 

3:02 (at 30 reps)

4:45 (took 1:43 for 20 more)

6:44 <1:43>

5:01

 

Added 15 lunges 165#

7:46

 

+

emom 8mins 

S2O 165# (no fat bar) x 4

Good - fast

 

+

emom - 5mins 

2 rope climbs 

Fast

5-22-13 Wednesday

22nd

10min AMRAP
70% effort

Row 300m jackie pace

3 DL 275#

3 burpee MU

4 rds + 85m

+

build to a tough 3rep OHS in 7mins same as regional

215 PR
 

+

row 1k jackie pace

20 DB snatches 70#
5:06 - 3:50 row UB on PS

 

5-21-13 Tuesday

 

7 rounds

5 CTB chin ups

20 DU

4 pistols/leg

5 kipping HSPU

9:09

 

+

emom 10min

odd - 2 squat clean 225#

even - 2 rope climbs

Went well.

 

+

24, 21, 18, 15, 12, 10

wall balls unbroken sets for time:

5:05

 

+

AD 30sec 90% effort

rest walk 30sec x 8

190 cal

Sunday 5-19-13

19th
Row 1min 95% effort
rest 2min x 3
300
299
301

+
Row 30sec 95% effort
rest walk 1min x 5
154
153
153
151
151

+
5 rds for time:
AD 20cals
10 KBS 2pd
10 135# front rack walking lunges
10 kipping HSPU
30 DU
16:18