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at Andy's crossfit class on Shepard AFB...pretty cool set up5 rounds of: 10 Tire Flips, 320 lbs 10 Push-up (hand release)s 10 Knees To Elbows -
Sets 2 Snatches | 135 lbs 2 Snatches | 145 lbs 2 Snatches | 155 lbs 2 Snatches | 165 lbs 2 Snatches | 175 lbs
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After the snatch work...grip really gets taxed on this75 Power Snatches, 75 lbs
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Thrusters 40 then 10 pull-ups 19 6 5....good sign I can hit 7 flat in juneRow, 1000 m 50 Thrusters, 45 lbs 30 Pull-ups
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first mile in 6:10 last one around 9 mins...that means i was really sucking ass on cindy but it was really hardRun, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi
Im pretty sure this is going to be programmed on Memorial Day for me.... not looking forward to it -
no wall ball so did hand release pushups...and no box so jumped on a 30in picnic table...the jumps were really tough had to slow down a lot there...at noon at the track5 rounds of: Run, 400 m 30 Box Jumps, 30 in 30 Push-up (hand release)s
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nice warm up for the tire flips and waiters walksSets 5 Overhead Squats | 95 lbs 5 Overhead Squats | 135 lbs 5 Overhead Squats | 135 lbs 5 Overhead Squats | 135 lbs 5 Overhead Squats | 135 lbs
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cool workout after some OHS work with Andy10 Big Ass Tire Flips 1 Waiter Walk (Right Arm), 75 lbs, 20 yd 1 Waiter Walk (Left Arm), 75 lbs, 20 yd 9 Big Ass Tire Flips 1 Waiter Walk (Right Arm), 75 lbs, 20 yd 1 Waiter Walk (Left Arm), 75 lbs, 20 yd 8 Big Ass Tire Flips 1 Waiter Walk (Right Arm), 75 lbs, 20 yd 1 Waiter Walk (Left Arm), 75 lbs, 20 yd 7 Big Ass Tire Flips 1 Waiter Walk (Right Arm), 75 lbs, 20 yd 1 Waiter Walk (Left Arm), 75 lbs, 20 yd 6 Big Ass Tire Flips 1 Waiter Walk (Right Arm), 75 lbs, 20 yd 1 Waiter Walk (Left Arm), 75 lbs, 20 yd 5 Big Ass Tire Flips 1 Waiter Walk (Right Arm), 75 lbs, 20 yd 1 Waiter Walk (Left Arm), 75 lbs, 20 yd 4 Big Ass Tire Flips 1 Waiter Walk (Right Arm), 75 lbs, 20 yd 1 Waiter Walk (Left Arm), 75 lbs, 20 yd 3 Big Ass Tire Flips 1 Waiter Walk (Right Arm), 75 lbs, 20 yd 1 Waiter Walk (Left Arm), 75 lbs, 20 yd 2 Big Ass Tire Flips 1 Waiter Walk (Right Arm), 75 lbs, 20 yd 1 Waiter Walk (Left Arm), 75 lbs, 20 yd 1 Big Ass Tire Flip 1 Waiter Walk (Right Arm), 75 lbs, 20 yd 1 Waiter Walk (Left Arm), 75 lbs, 20 yd
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did squat cleans until 205 where i started power cleaning...finished 205 and 215 with a jerkSets 3 Cleans | 135 lbs 3 Cleans | 155 lbs 3 Cleans | 175 lbs 3 Cleans | 205 lbs 3 Cleans | 215 lbs
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Did good mornings with purple band ran fast though.3 rounds of: Run, 800 m 50 Back Extensions 50 AbMat Sit-ups
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this was harder than diane at least i think so...had to break the pull-ups up each round did this on a playground pull-ups bar which for some reason they think really slippery paint is the best option for them.21-15-9 reps of: Handstand Push-up Pull-up
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this was a great gut check...did it at the track and pretty happy about the time...burpees were all the same smooth pace and my run went from about 75sec to start to 105 secs towards the end5 rounds of: Run, 400 m 20 Burpees
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next attempt 165Sets 20 Back Squats | 160 lbs
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followed this with 20 rep max then out to the track for 400m and burpsSets 5 Back Squats | 185 lbs 5 Back Squats | 185 lbs 5 Back Squats | 205 lbs 5 Back Squats | 205 lbs 5 Back Squats | 205 lbs
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same course as the other day...just a little fasterInterval Run, 7 mi | 55:38
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