17 May

Training Session AM (510a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. KB Triplet

C. Crossover

D. Mobility

E. Pull-Ups

1-2-3-4-5-6-7-8-9-10-11-12-13

Unloaded Ladder (Strict)

10-8-6-4-2

Weighted Vest Ladder (Strict)

10-10

Butterfly Unloaded

10-10

Butterfly Loaded Vest

Total Number AM Pull-ups = 161 

F. ēvoFIT

8M STATIONS *REST 2M B/W STATIONS STATION 1 4-8-12... FRONT RACK REVERSE LUNGE WITH TORPEDO SEATED S/A SHOULDER PRESS RENEGADE ROWS *TORPEDO WT. (30/20)

*20+ STATION 2 4-8-12... PLATED ZERCHER SQUATS (45/25) WALK-UPS IN PUSH-UP POS. SINGLE LEG V-UPS (NO WT.) 30M "GUN WALK"

*12+ STATION 3 EMOM MIN 1: 12/8 CAL SKI MIN 2: 20 TORPEDO JUMPING JACKS *ADD 2 CAL EVERY ROUND ROUND 1. 12/8 ROUND 2. 14/10 ROUND 3. 16/12 ROUND 4. 18/14

*Complete

PM Training Session

A. Every 20 Seconds For 5 Lifts

1 Hang Power Clean + PJ

Rest 3m, x3

*205-225-240

B1. 10 Back Squats @ 225#

Rest 1m

B2. 10 Strict Pull-Ups

Rest 2m, x3

*Only Did 2 Sets Of Pull-Ups

C. Repeat CrossFit Workout "Blue Collar"

15m EMOM

Min 1: 16 Cal Row

Min 2: 5 Pu - 5 T2B - 5 Pu - 5 T2B

Min 3: Max Jerks @ 185#

*14-15-16-16-19

*80 Reps (2 Short of Last Year)