060717

Jack – 20:00 AMRAP of:

  • 10 – 115# Push Press (scaled to 95#)
  • 10 – 53# KB Swings
  • 10 – 24″ Box Jumps

7 Rounds + 3 Reps

060617

7 x 500M Row w/ 2:00 Rest b/t Sets

  • 1:48
  • 1:50
  • 1:56
  • 1:59
  • 1:57
  • 1:56
  • 1:54

Knees really bothered me on this one.

060517

Back Squat 10 x 10 @ 50% 1RM = 155#

Bent Over Row 2 x 8 for load = 95#

060117

20:00 Min EMOM:

  • Odd Minute – 115# Power Clean
  • Even Minute – Bench Press using 80% of 1RM Press (95#)

Completed all 100 Reps

053117

Metcon – 4 Rounds For Time:

  • 400M Run
  • 25 Situps
  • 25 Back Extensions

Time = 16:38

053017

Wall balls & Toes-to-Bar

  • 50 Wall balls (20#)
  • 25 TTB
  • 40 Wall balls
  • 20 TTB
  • 30 Wall balls
  • 15 TTB
  • 20 Wall balls
  • 10 TTB
  • 10 Wall balls
  • 5 TTB

Time = 16:57

Deadlift – use 90% of 1RM for loads below

  • 5 @ 75% – 280#
  • 3 @ 85% – 320#
  • 1 @ 95% – 355#

052717

1/2 Murph

  • 800M Run
  • 50 Pull-ups
  • 100 Push-ups
  • 150 Squats
  • 800M Run

Time = 23:27