08/06/16 - run, muscle up

08/06/16

run 400m, for time (1:20)
bar muscle up (max reps) x 8

row

08/05/16

row max distance in 60 minutes
(14,272m)

clean, flip, row, situp

08/04/16

dynamic warmup

partner workout, split reps as necessary
60# db's clean & press x 100 (5/5 x 10)
tire flip x 100 (5/5 x 10)
row calories x 100 (25/25 x 2)
ghd situps x 100 (20/20 x 5)

W1 fran, W2 squat, row, carry

08/03/16

dynamic warmup

workout 1

fran
21-15-9 reps
thruster (95)
pullup
---
(3:40)


workout 2

5 rounds
squat (275) 10
row, calories x 10
medball (80) carry 200m

hspu, row, run, ohs

08/01/16

dynamic warmup

handstand pushup (strict) max reps (18, 20)

row 1000m (3:28)

run 1 mile (7:47)

overhead squat (95, 135, 185, 225, 255, 280) 1

helen

07/31/16

run 400m
kb swing (52) 21
pullup x 12
(9:47)

max press, max pullups, row 2k

07/29/16

row 2k (7:22)
max pullups (30)
max press (205)