31 October

Training (2p)

A. 20 Cal Ski-Erg Sprints
Rest 90 Seconds, x8
*All sets between 35-42 seconds

B. Teams of 3
*Buy-in Long Suicide FW (2)
Then: 
100 GHD's
100 Strict Pullups
100 Pushups
*Complete

29 October

Training (7a)

Tested Group WOD

Complete as a team of 3-4
10 Rounds Of "Cindy"
then
21-15-9
OHS (115)
Over The Box Jumps (24)
Bar Facing Burpees (Synchro)
then
75 cal row
then
21-15-9
Heavy Swings
Jump Squats to High Bar
*Every 2:00 until completed, 14 cal ass bike. 
*21:53

28 October

Training (3p)

A. 10 Rounds Total With a Partner
14 Cal Row
6/6 KB Snatch (2)
6 Squat Snatch (155)
6 BFB
*26:35
*P1 does full round, then P2 does full round. 

B. 
15m EMOM
Min 1: 8 OHS (135)
Min 2: 40 Yard Bear Crawl On Sliders
Min 3: Max T2B 
*75 Toes To Bar

26 October

Training (2p)

1000 Calories For Time On Assault Bike
*35:54
*Did this with Derick, Baity, and Cody

24 October

Training (230p)

A. Shankle Complex
*225, 225, 245, 245

B. Every 4m For as long as possible
15 Over The Bar Burpees
50 DU's
15 PC (135)
+
15 Over The Bar Burpees
50 DU's
13 PC (155)
+
15 Over The Bar Burpees
50 DU's
11 PC (185)
+
15 Over The Bar Burpees
50 DU's
9 PC (205)
*Missed it by 1 PC

22 October

Training (7a)

Tested Group WOD
Part 1: EMOM For 10m
1 PC - HPC - 1 FS - 1 PJ - 1 BFB
*Increase 1 Rep for each EMOM until you can't complete
*7+7 Burpees
*135 (Teams of 4)

Part 2: 
4 Rounds For Time:
1k Row
20 Partner SB Throws (10 Feet)
20 Synchronized BFB
20 SDLHP (115)
*21:31

21 October

Training (2p)

A. 2 Shoulder Press - 2 Push Press - 2 Push Jerks
*205 - 205 -205 

B. With a 20:00 Clock Counting Down
100 Cal Row
75 Cal Bike
50 Cal Ski
25 Burpee Over The Box Jumps (24)
AMRAP KBS (2) with remaining time
*60 KBS

19 October

Training (3p)

A. Tabata work with Bird and Baity

B. 
1000 - 100 Row
100 - 1000 Ski
1000m Row, then 100m Ski
900m Row, then 200m Ski
All the way until 11,000 meters completed
*47:29

18 October

Training (2p)

A. Back Squat Drop Sets
6 Reps @ 225
Rest 10 seconds
9 Reps @ 155
Rest 10 Seconds
12 Jump Squats @ 45#
Rest 3m, x3

B. With a 20:00 Clock Counting Down
Complete 3 Events Each For Time
1. 800m Run
*3:42

2. 
2-9-6
KB Thrusters (1.5)
Box Jumps (24)
*3:32

3. 3m Max Cals on Assault Bike
*58

This was miserable, felt like I took a year off from training. 

17 October

Training (2p)

Messed around and hurt my back last week so ended up taking some time off to let it heal. Contrary to popular belief, getting old isn't as fun as it sounds. 

Took it easy today and just moved around a bit. Spent about 45 minutes on the bike and rower and then just did some light barbell work. 

8 October

Training (7a)

Had an alarm at the gym go off at 415a...so much for sleeping in until 6.

Tested the class workout:

Gauntlet Style In Teams Of 3:

200m/150m Row
18 Wallballs 
15 Over The Box Jumps
12 Heavy Slamballs
9 Push Jerks
6 Burpee Jumps To Bar
14/7 Cal Ass Bike
125 Yard Shuttle (25-0-25-0-50)

Round 1: 
1 Round For Time

Round 2: 
1 Round For Time BW Through

Round 3: 
3 Rounds Total/Break up however you want

7 October

Training (3p)

Tested some workouts for the class next week: 

A. Clean and Jerk Gauntlet
*135/155/185/205/225
*4 Minutes to move as much load as possible. 
*3,260#

B. Prowler Sprints
*200 Yards (20 Yard Shuttles) 90# (1:19)
*160 Yards *180# (1:10)
*120 Yards *270# (58)

C. Class Workout
400m Row
12 1&1/4 Thrusters (115)
4 Muscle-Ups
Rest 2m, x3
*13:26

5 October

Training (2p)

A. 50 Back Squats 
200m Run
40 DL 
200m Run
30 S2O
200m Run
20 OHS
200m Run
10 FR Lunges
*135
*11:21

1 October

Training (7a)

In Teams Of 3:
A. Bear Crawl Slider Suicide Relays 
*Crushing

B. Synchronized 
10 OHS (95)
15 WB (20)
6 Rounds for Time/8m Cap
*6:51

C. Prowler Suicide
Vertical Bars Down/Low Horizontal Back
*1:55 (90#)

D. 8m Row For Max Distance
*Must switch every 200m
*2410m