getting fit and taking gains

Jan 10

Row 4 sets:3min work then 1min easy

Total 3077m in 16min

Avg of 2:36.2min / 500m

In work: avg 29 spm and 2:20min / 500m

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July 9

3 x 10 Deadlift

83-103-113

5RFT

10 goblet squat, 35#

10 KBS, 53#

100m row

10:14

30 hollow body to superman

July 3

1000m row @ 7

10 RFT

10 Russian KBS, 35#

10 ab mat sit-ups

1000m row @ 7

19:40

July 10 WOD

Goal is to get as close to 100m as possible, each round subtract 100 from your total to get your round score and sum the scores. (so 102-100 = 2, 97- 100 = 3, and add all scores with goal of zero)

100m row

15 air squat

100m row

15 shoulder row

100m row

10:10 leg swings

100m row

15 KBS (American), 35#

15

3RFT

400m run

20 thrusters, 45#

20 pull ups, 2 green bands

18:37

July 9 WOD

2000m row

9:30.5

July 8 WOD

6 rounds

1 High hang snatch  1 low hang snatch – 1 snatch

35#

10min AMRAP

10 power snatch, 35#

15 modified pushups

50 double unders

3 + 16

July 7 WOD

3 rounds

10 deadlift, 135#

50 ab mat sit ups

then

5 rounds

10 cal on the assault bike

5 kipping pull ups

26:39