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Work-out Log 186
Warm-up: 400m Run TABATA reverse burpees) and push-ups
Partner WOD: 1 rests while one works 4 min AMRAP alternate by minute
1. Weight Sit-ups 2. Mountain Climbers 3. Sledge Slams 4. Sled Push 5. War Ropes
rest
Block Run
rest
Block Run
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Work-out Log 185
Warm-up: 200m run 2 Rds 10 arch/hollows 10 back extensions 10 OHS PVC 10 Burpees
MetCon: 9min AMRAP 10 Hang Snatches (75lbs) 10 Hand Release Push-ups 3 Rounds 5 reps
2 min rest
9min AMRAP 10 Ring Dips 10 Box Jumps 5 rounds 12 reps
Work-out Log 184
Warm-up: 200m run 2 Rds 10 arch/hollows 10 back extensions 10 OHS PVC 10 Burpees
MetCon: “Nate” 2 Bar Muscle Ups (Sub 4 pull-ups and 4 ring dips)/ 4 HSPU 8 Swings (55) 8 rounds and 4 reps
*rest*
Cardio: 800m run 2 min rest 400m run 1 min rest 200m run
Work-out Log 183
Warm-up: 200m run 2 Rds 10 arch/hollows 10 back extensions 10 OHS PVC 10 Burpees
Strength: Clean Complex: 1 Power Clean 1 Hanging Squat Clean 1 Hanging Squat Clean 1 Power Clean Max: 115lbs
MetCon: 10-1 Clusters 1-10 T2B time: 24:50
Work-out Log 182
Warm-up: 200m run 2 Rds 10 arch/hollows 10 back extensions 10 OHS PVC 10 Burpees
MetCon: 50 WallBalls 40 Push-ups 30 Pull-ups 20 Reverse Burpees 10 HSPU 20 Reverse Burpees 30 Pull-ups 40 Push-ups 50 WallBalls time: 25:40
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Work-out Log 181
Warm-up: 200m run 2 Rds 10 arch/hollows 10 back extensions 10 OHS PVC 10 Burpees
Strength: 3RM Front Squat: 150 and 3RM Back Squat: 165
Metcon: 9min AMRAP 10 Back Squats (105) 15 Swings (35) 4 rounds and 12 reps
Work-out Log 176
Warm-up: 200m Run 4min AMRAP 7 WallBalls 7 Ring Rows 7 Lunges
Metcon: 3 RDS 1 min Box Jumps 1 min Swings 55/35 1 min Wall Balls 1 min Sled Push (5 m = 1 rep so down to the asphalt break and break is 10 reps) 1 min rest total reps: 164
*rest*
200 DUs time: 17:21
Work-out Log 173
I was told by my Box coach to take a break because we have an Inter-Box Comp with 4 work-outs..
so i just rowed for 20 min. went 3524m.
