150923 Roadwork

2.5mi run
pull-ups: 5-5-5-5
push-ups: 15-15-10-10

150922 Invictus

Warm up:
5min DROMs
2 min jump rope
10 goblet squats

A: Take 15 min to work up to 1RM push press (#170)

B: AMRAP20
6 strict HSPU (head to #35 plate)
12 KBS (#55)
30 Double unders
Score: 4 rounds + 6/12/26

150921 Roadwork

Run 2.5 mi

150914 Roadwork

2.5 mi run w/ 7 hill sprints

150913 Invictus

Warm up:
5 min DROMs
2 min Airdyne

A: AMRAP 30
Run 400m
20 pull-ups
30 Wall balls
Score: 3 rounds

150911 Aspiring Champs

Warm up:
5min DROMs
500m row
5 x 30yd @ 80%

A: Four rounds for time
60yd plate push
30 wall balls
20 ring rows
120yd sled push (#160)
Time: 32:34

150910 Invictus

Warm up:
5 min DROMs
2 min Airdyne

A: E4M32 (8 sets)
250m row (1min Airdyne)
5 Power Cleans (#115)
10 Ground to Overhead (#115)