Friday 1-31-14

5 sets

 

5min on 2mins off

Row 200m
bear crawl 50m (subbed 30 sec on AD)
50 DU
Run 200m 

 

1/30/14 Thursday

3sets
30 sec max DU
rest 30sec
30 sec max wall walks
rest 30sec
30 sec max T2B
rest 3mins 

52/18/22
56/17/22
55/17/22

rest as needed

3sets
30sec max box jumps sd 24"
rest 30sec
30sec max burpee MU
rest 30sec
30sec max row meters
rest 3mins

15/5/155
16/4/160
16/4/156

rest as needed

2sets
30sec max clean and jerks 115#
rest 30sec
30sec max hang squat clean 115#
rest 2mins

9/9
10/9

1-28-14 Tuesday

8min cap
75 PS 75#
50 wall balls 20# 10' target
amrap MU 

Was flat on the PS and ran out of gas on the WB. Got 1 MU.
126 reps.

Rested 10 min - maybe needed more.

8min amrap open pace
3 thruster 105#
3 CTB chin ups
6
6
increase by 3 reps every round

98 Reps. Old PR at 100# was 125 reps during the open. Wth.

1/27/14 Monday

 3 sets:
PC TnG x 5 tough build per set
7 burpees AFAP
AD 30 sec MAX effort
rest 6 min

165,185, 185

+
3 sets:
5 PS TnG tough build per set
10 no pushup burpee box jumps 24"
Row 30sec max effort
rest 5 min

135, 135, 135

+
3 sets:
AD 40 sec 97% effort
rest 4 min all same pace 

Went hard.

1-25-14 Saturday

20 CTB chin ups
30 thrusters 95# 
Row 500m

4:01
rest 20mins

for time all out
20 CTB chin ups
30 thrusters 95# 
Row 500m
4:32

1-24-14 Friday

5sets (tough)
Run 400m
Row 500m
70 DU
rest 2mins

4:24
4:41
4:37
4:01 (ub du's)
4:57 (tripped up on du's

1-23-14 Thursday

3sets
30 sec max HSPU
30 sec max T2B
rest 3mins
18/18
19/18
20/19

rest as needed

3sets
30sec max MU
30sec burpees
rest 3mins 7/12
7/13
7/12

rest as needed

3sets
30sec max wall balls 20# 10' target
30sec max no push up burpee box jump on and overs 24"
rest 3mins
19/7
19/7
19/7