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

Re: Nik
 

11/16/2017
Metcon (Time)
3 RFT
600m Run
16 Deadlift 225/155
60 DU's


time 19:20

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



11/28/2017
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
15 Over Head Squat 95/65
30 DUs

6 rounds 4 reps

OHSs unbroken. Happy with that.

Re: Nik
 

11/29/2017
Metcon (AMRAP - Rounds)


Every 2:00min For 20:00
7 Thrusters 65/45
7 Pull Ups
7 Burpees

10 rounds done easy under 1:00min a round.

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



11/30/2017
Metcon (AMRAP - Reps)
AMRAP 10:00
3 SDHP 53/35
3 HR Push Ups
6 SDHP 53/35
6 HR Push Ups
9 SDHP
9 HR Push Ups
12 SDHP 53/35
12 HR Push Ups
Adding 3 Reps per Round

Score 148 reps but I did HSPU's instead of reg push ups. That's the set of 18 complete and 22 reps into the set of 21.

Re: Nik
 

12/01/2017
Metcon (Time)
27,24,21,18,15,12,9,6,3 Reps for Time
Double unders
Abmat Sit ups

11:14 with GHD sit ups


the 4 rounds
1
2 ring MU's
6 HSPU's
8 HSC with two 35lbs dumbbells

not timed.

Re: Nik
 

12/04/2017
Metcon (Time)
Randy on the Run
5 RFT
400m Run
15 Power Snatch 65/45


time 16:37

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

Re: Nik
 

am warm up
10 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 x5
135lbs x5
185lbs x5
205lbs x11

Re: Nik
 

12/19/2017
Metcon (Time)
27 SDHP 53/35
54 DU's
24 SDHP
48 DU's
21 SDHP
42 DU's
18 SDHP
36 DU's
15 SDHP's
30 DU's
12 SDHP's
24 DU's
9 SDHP's
18 DU's
6 SDHP's
12 DU's
3 SDHP's
6 DU's


time 12:43