171110 - FRIDAY

WARMUP:
10 lunges
10 arm swings
10 pushups

METCON:
100 Burpees for time

75 unbroken in 6 minutes
last 25 took over 4 minutes

total time:10:12

171102 - THURSDAY

WARMUP:
200m jog
10lunges
10 toe to bar (T2B)
10 air squats

METCON:
50 air squats
400 m run

4RFT (4 rounds for time)

16.12

171004 - WEDNESDAY

WARM UP:
walking lunges, leg swings, 5 burpees, air squats

METCON:

50 AIR SQUATS
400m run

4 ROUNDS FOR TIME (4RFT)

16:10

171002 - Monday

warm up:
walking lunges
10 burpees

METCON:
Bodyweight:

50 airsquats
250 meters (2 blocks)

4 rounds for time: 14:21

170928 - BODYWEIGHT

170928 - THURSDAY

25 Airsquats
10 pushups

4 rounds for time
5:22
No warm up

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