Catch up to the 3rd power

June 24

Team Row

Max rounds/distance in 20 min:

2 person team: 1 person runs 400m the other rows for distance till the partner returns then you switch. Keep going for 20 min. Your rounds x distance rowed = your score. The person on the rower cannot start rowing until their partner leaves on the run.

Matt/Me = 4680 x 4.5 = 21,060 Rx

June 28

AMRAP in 20 min:

Row 500m
10 Clean & Jerk 135#

5 Rounds + 500M + 7 C&J's Rx

June 30

Gymnastics

July 1

For time:

Broad jump 100 yds counting the number of jumps
Lunge that many times alternating legs
Deadlift 135# / 85# that many reps
Box jump 24” / 20” that many reps
Air Squat that many reps

7:08Rx

June 23

Over Head Squat 5 x 5

175, 195, 205, 210, 215#'s

then:

Gymnastics work - 125# Pull Up

June 22

Reverse Annie
10, 20, 30, 40, 50
Sit-ups and Double-Unders

4:36Rx

Then

1 Rep Max Snatch

175, 185, 195x, 195x 195x (I was so close to catching it!!!) Next time I will break 200!

June 21

Fathers Day is over

21-15-9
Sumo Deadlift High Pull
Box Jump (30")
Pull Ups
400 M Run

14:35 Rx

Wrist Push Ups
Weighted Pull Ups (100lbs)

June 19

10 Rounds for time of:

3 Hang Cleans (95#)
3 Split Jerks

then

30 Wall Hand Stand Press (touch and go)

then

10 Triple clapping push ups (front/back/front)

June 14-18

I have been really bad about posting daily due to the fact that I have been limited to my computer time. Here it goes for the next 4 days.

June 14
3 Rounds for time:
30 Wall Ball (20#'s)
30 Hang Snatch (75#'s)

Time - 18:35 Rx

June 15
5x5 Bench Press - 185, 205, 225, 235, 245F
then,
4 Rounds
400 M run
20 Burpees

Time - 11:45 Rx

June 16
10,9,8,...1
Pistols (one each leg, no alternating)
Pull Ups (Even #'s Over hand grip/Odd #'s Chin ups)

Time - 8:46 Rx

June 17
2k Row: 7:18
then,
Shoulder x 2 every min for 10 min @ 80%Max - 145#
then,
8 min of:
20 GHD Sit ups
Max army crawls
20 Back Extension

June 11

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

June 12

Hiking in Joshua Tree

Pictures coming soon