Re: Nik
 

08/04/2017
Metcon (Time)
"Graceful Cindy"

3 Rounds of Cindy
12 Clean and Jerks 115/85
2 Rounds of Cindy
9 Clean and Jerks 115/85
1 Rounds of Cindy
6 Clean and Jerks 115/85

time 8:19

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs x1

Re: Nik
 

08/09/2017
Metcon (Time)
21,18,15,12,9,6,3
SDHP 70/53
shoulder Press 75/55

time 13:39

Pressing, not my strength.

Re: Nik
 

08/10/2017
Metcon (Time)
6 RFT
13 Thrusters 45/35
14 Jumping Pullups

timr,5:57

Re: Nik
 

08/11/2017
Metcon (AMRAP - Reps)
TABATA 16 Rounds
Pushups
Abmat Situps
Alternate between Pushups and Situps every round



total 220

Push ups 25,18,15,1311,12,11,11
sit ups 13,14,14,13,13,12,12,13

Re: Nik
 

I have been slack on posting my workouts but i have been doing them.


am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

10:00 break

squat

bar x3
135lbs x3
185lbs x3
235lbs x3
285lbs x3

not bad. I am tired and had a rough night and wasn't even sure of doing this. Glad I did.

Re: Nik
 

08/21/2017
Metcon (Time)
4 RFT
18 Wall Ball 20/14
15 KB Swing's
53/35
12 Burpees
15:00 min Cap


time 13:30

I paced this out. I was so tired going into this one I though of stopping at the beginning of the second round. But I kept at it. Some days are like that.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs x1
310lbs x1

not bad today. Had it for another rep at the end.

Re: Nik
 

08/22/2017
Metcon (Time)
100 DUs
50 Situps
200m Run
80 DUs
40 Situps
200m Run
60 DUs
30 Situps
200m Run
40 DUs
20 Situps
200m Run
20 DUs
10 Situps
200m Run
20:00 Min Cap



time 14:26

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

10:00 break

08/23/2017
Metcon (Time)
100 Pullups For Time
3 Burpees every Time you Come off the Bar


time 8:30
5 set of 20