fight gone bad

07/28/16

fight gone bad
3 rounds, AMRAP
wallball (20)
SDLHP (75)
box jump 24"
push press (75)
row (calories)
---
(330)

clean, front squat

07/27/16

dynamic warmup

clean (135, 185, 225, 255, 275, 285) 1
front squat (225, 275, 315, 365) 1

row, sled, pushup, swing, clean, run, walk

07/27/16

dynamic warmup

row 500m (1:35)
row 500m
pushup x 100
kb swing (52) 75
medball ground to shoulder (80) 50
run 1100m

3 rounds
run 20 yards, carry 45# plates back and load sled
sled push (190) 20 yards, unload plates
sled push (100)
---

farmers walk (120/axle) 20 yards x 6
row 1000m
(40:00)

snatch, pullup, dip, thruster, pullup

07/25/16

workout 1

mountain bike 7 miles
dynamic warmup
snatch 1RM (225 PR)


workout 2

dynamic warmup
max strict pullups x 20
max strict ring dips x 25

27-21-15-9 reps (complete 3 burpees for any broken rep)
thruster (95)
pullup
(11:55)

clean & jerk, core

07/22/16

dynamic warmup

C&J (135, 185, 225, 265, 275, 300 PR) 1

broken up in sets of 10
situps x 60
superman x 30
ghd situp x 50
ghd hip extension x 50

07/21/16 - c2b pullup, OHS, chest/back

07/21/16

2 rounds
OHS (95) 10
C2B pullup x 10
---
2 rounds
OHS (95) 12
C2B pullup x 12
---
1 round
OHS (95) 15
C2B pullup x 15
---

cable row
dips

pulldown
cable fly

deadlift, thruster, row

07/20/16

dynamic warmup

deadlift (135, 225, 275, 315, 365, 405, 455) 1

27-21-15-9 reps
thruster (95)
row (calories)
(9:13)