Friday

For time
20 one arm KB swing R
20 OH KB squat R
20 one arm KB swing L
20 OH KB squat L
400m KB carry R
400m KB carry L
11.28  With 24kg KB

179

Thursday

5 rds for time
15 knees to elbow
15 back extensions
15m handstand walk
15 box jumps at 24"
28.32

180

Wednesday

weighted pullups 1RM
25, 35, 45, 55, 60, 70PR

5 rds for total meters
row 1 minute
rest 1 minute
1586

179

Tuesday

For time- 25 back squat at 80% 1rm (205#)
7.07

Then

50 KB swings at 24kg
100 walking lunge with 45# barbell overhead
8.54

177

Monday

Back at the Valley.  Neck is still not better but whatever.

Tabata Something Else
8 rds - record lowest rep for each
pullups - 10, 10, 10, 10, 10, 10, 8, 6
pushups - 9, 9, 9, 9, 9, 9, 9, 8
situps - 12X8
squats - 13X8
row for calories - 5, 5, 5, 5, 5, 5, 7, 6

Total = 44

Biked 8 miles yesterday.  about 45 minutes  -  14 mph ave

178

Wednesday

I had to stop my workout at the valley on Monday due to my neck.  I did one rd of "Hope"

FGB format
burpees
boxjump
snatch at 75#
thruster at 75#
C2B pullups

I biked 5.5 miles yesterday and 9.5 today.   Time was 40 min today

?

Friday

Neck is really f ed up.

I did a few sit thoughs and levers then I did

back squat X2
135, 185, 195, 205, 215

180

Thursday

EMOTM for 10 minutes

4 OHS @ 125

Then
Run 1600m
150 Double unders
50 burpees
Run 800m
100 double unders
35 burpees
Run 400m
50 double unders
20 burpees
29.42

181

Friday

20 min AMRAP
50 double under
40 situps
30 OHS @ 45#

5 rds plus 33 situps

181

Thursday - Helen

Helen
3 rds for time
400m run
21 KB swings at 24KG
12 pullups

7.40 (PR)  Old PR was 8.14

182

Wednesday

Clean & Jerk 1RM

95, 115, 135, 155, 165, 175F, 175, 185 (PR)

2 rds not timed
2 rds of tabata on the treadmill at 8 and highest incline
100lb keg carry about 20 yds
chain carry about 20 yds
sled push about 75 yds

180

Tuesday

With an ascending clock-

1st minute do 1 pullup and 1 HSPU
2nd minute do 2 pullups and 2 HSPU
Continue until you can't complete

6 rds plus 7 pullups.  Went on to do 9, 10, 11, 12, 13 pullups

TGU
5 each hand with 12KG then 16KG

179

Monday

Back Squat  X5
135, 155, 185, 205, 215

with atlas stones
alternate lift to shoulder 2 times then carry stone 35M and repeat
3 attempts
75#
98#
98#

6X5  power cleans at 135#

180

Friday

4 rds

tabata 2x each
Push press @ 75#
double unders

(36 and 41) (30 and 53) (20 and 54) 24 and 46)  - 304

Then
8 rds of tabata row
64 total  (8 calories per rd)

180