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.

20170621 WORKOUT TS3

TS3 06/21/2017 South Packery Channel
SURF

20170619 WORKOUT OF THE DAY

06-19-2017

North Packery Channel on 06/04/2017
warmup:
10 squats,
10 light deadlifts,
10 kettlebells

METCON:  4 ROUNDS OF
XAV:
10 - DEADLIFTS 135#
20 kettlebell swings
20 backsquates 95#
TIME: 15:20

STEVEN:
4 ROUNDS:
5 Deadlifts 135#
10 kb swings
10 backsquats 95#
15:30