10/17/14 Friday

Snatch balance light work 

Amrap 10

10 cal AB 

10 KB swings

5 box jump over 

10 t2b 

4+3

 

Amrap 10 

150 row 

20 ub wall ball 

3 man maker (35)

35 du 

2+161

5 rounds

250 row 

25 du 

7:55

Max strict hspu-5

Emom 10- 3 hspu 

12/18/13 Wednesday

amrap 10@80

20 cal AD

20 cal Row 

20 Box Jumps (20)

Horrible. Used new ad. Calories are way off from old ones. Was doing 60 instead of 20. 1 rounds plus ad cal. 

rest 4 min

amrap 10

40 double unders

20 cal ad

10 GHD sit-ups 

Did 5 cal instead to make more winding 

rest 4 

amrap 10

20m Shuttle Run (10m down 10m back) x 4

10 Bent Over Seated DB Rows

10 BB bicep curls

Need more back and bicep

Work. Did 20# and woman's bar. Biceps cramping 

11/27/12 Tuesday

Map training
AMRAP 10
8 power cleans ( singles 105)
11 box jumps (24)
16 Abmat

5 rounds

AMRAP 10
200m row
15 burpee (6in above)
4 ends + 150 row

AMRAP 5
50* handstand walk
20 walking lunges (25*)