170719 -TOES TO BAR (t2b-ttb)

working on getting 20 unbroken ttb, only did 7 here before i dropped off. 

170719 - Wednesday

170719 - Wednesday 
Warmup
Free standing (no balance support) leg kicks 10 each leg x2
  -working balance
2 sets of
10 air squats 
10 - toes to bar T2B or TTB
 -rotator cuff warm up engaging shoulder rotator cuff
-shoulder-arm rotations for rotator cuffs -large diameter to small     diameter
-10 - power cleans 135#
METCON:
THE CHIEF
3 min as many rounds as possible (amrap), 
rest 1 min x 5 rounds:
3 power cleans
6 pushups
9 air squats

3-3-3-0-0

170717 Monday

warmup:

warmup:
20 air squats
10 strict pullups

3 rounds:
10 deadlifts 135#
5 hang cleans 135#

20 du

metcon:

3rft
10 dl 135#
10- 24" box jmps
20 - du

11:22

170715

Dead Kennedys - TDTF

500m row - cold no warmup. drunk.  2am.

3:42

170713

170713
looking at a kz550 for a rebuild. looks pretty good.

Warmup
30 du
20 air squats
5 squat cleans 135#
30 du

Metcon

6-5-5 sq cleans 135#
20-20-20 du
10-10-10 kb 
9:02

170713 Thursday

170713




Warmup
30 du
20 air squats
5 squat cleans 135#
30 du

Metcon

6-5-5 sq cleans 135#
20-20-20 du
10-10-10 kb
9:02

20170704 - APHELION - 4th of July

WARMUP:
start chainsaw, trim tree

Photo Credit: Rob Zabroski - PACKERY

WORKOUT:
20 - BACKSQUATS - 135#
Then:  every minute on the minute:

15 backsquats - 95#

completed 4 rounds ------------  PAIN.