another 48hr

Physical Ability Test
bunked out on air
4:30

amrap 7
overhead squats 115#
ring dips
2-4-6-8-10-12-14...

crunchy 100
mackey 84
tony 90

amrap 7
5 deadlifts 275#
10 burpees

crunchy 87
mackey 116
tony 91

overtime at 23s

5 rounds 4:00 work/1:00 rest
step ups 40# 18000'
61-46-48-45-51
251 total

pft training
4 minutes every minute followed by max effort for 5th minute
pullups 13 ... 26
pushups 24 ... 26
situps 27 ... 22
squats 27 ... 41

two again...

amrap 30
step ups
40# ruck
9000'

376 reps
x2 752 reps of 12" steps

amrap20
5 thrusters
7 hang power cleans
10 sdhp

mackey 12+8
tony 11+1
crunchy 10+5

two-sday

4.95 mile run 40 minutes

10 rounds:
5 rep push press
1 legless rope climb
135-155-165-175-175
185-185-185-185-185

two-fer

amrap5
1 muscle up + 1 burpees
1 muscle up + 2 burpees
etc...
mackey: 10+7
crunchy: 10+1

amrap5
1 squat clean + 1 front squat
1 squat clean + 2 front squats
etc...
mackey: 10+9
crunchy: 10+2
tony: 10+9

camping with the wife II

mtb Colorado bend state park
fishing swimming

camping with the wife.

Colorado bend state park
hiking

core

NOT FOR TIME:
deadlifts and ghd situps
35 @ 135#
30 @ 185#
25 @ 225#
20 @ 275#
15 @ 315#
10 @ 365#

MTB river ride 13 miles 1 hour

overtime day

5 rounds for time:
1 minute max box jumps
1 minute max pullups
1 minute max burpees
1 minute rest

tony 269
mackey 327

TRT extrication class..

5 rounds @ 185# ... 5 rounds @ 205#
1 power clean
2 front squats
1 push jerk
5 hspu

mtb ride 12 miles on the river trail

at home

5 rounds for time:
30 thrusters 45#
10 burpees
5 muscle ups
15:26

10-9-8-7-6-5-4-3-2-1
toes to rings
hand release pushups
5:42

saturday!

mtb ride 14 miles along the trinity river

amrap 30
step ups
40# ruck
9000' elevation mask

664 steps

sick kid sleeping...

amrap 15:
1 muscle up
10 burpees
add 1 muscle up every round

7 rounds + 8 muscle ups

50-40-30-20-10
ohs 45#
russin twists x2
11:12

Lots of enduro

MTB ride. 12 miles on the river

20 min ruck hike.
40#
18000'
5% incline

20 min run.
2.75 mile
7:30 mile

one, two, three and to the four...

first wod:
EMOM 20 minutes
1 clean and jerk 185#
1 round of cindy

second wod:
1 mile walk at 3mph with 40# ruck and 18000' mask... 20 minutes

third wod:
5 rounds
8 back squats 225#
8 deadlifts 225#
8-9 minutes

fourth wod:
Jackie
1000m row
50 thrusters
30 pullups
6:55

2nd week of the running

2 mile TT run: 12:35

30 muscle ups for time: 7:41

bike and trailer

12 miles SS and 85# trailer
1:03:00

4 wods

mtb ride: 11.5 miles

3 mile run

21-15-9
deadlifts 225#
pullups
3:48

21-15-9
cleans 135#
hspu
11:36

another case of the mondays...

mtb 18 miles on the trinity river trail.