SPEAR Self Defense Course registration cost: $30.00
Whiteboard
Stuff at work
Willingly did burpees
Sweat PR
Shouldโ€™ve scaled weight & gone for speed
14:07 Rx, 2) SPUC
Lifted heavy things
^315# BS (30# pr) | ^250# clean (5# pr)
Sweatinโ€™ like an oldie
๐Ÿ’ฆ๐Ÿ˜Ž๐Ÿ’ฆ
Half SPUC
17:30 rx
๐Ÿข๐Ÿƒ๐Ÿปโ€โ™€๏ธ
(58 sec pr). SPUC done.
SPUC for EC
19:53, 55# OS
RX, 20:44 back locking up on 2nd 400m
17:30 75#, row 500m for run
45 secs slower
15:22 w mods - 35# & .5 bike
๐Ÿ˜ฐ๐Ÿ˜ฐ๐Ÿ˜ฐ
11 strict wide grip pull ups, 5 rounds 10 GHDs/4 hips to rings, 20 FS 150# unbroken, sled pulls and sandbag cleans, barbell
15:32 RX
HAVE to find a way to be a better runner. 5-4-3-2-1 pull up complex. Row/Rev Hyper.
16:56 56 seconds slower wtf.
Granite game work out with Grant and Ryan F.
7 sec PR โ˜บ๏ธ
14:33 (65#)
1/2 spuc with red band
**๐Ÿ‘ต400m SkiErg & #22 bar (shoulder preservation) & 3ร—{15s GH-BE/BOR/R-HYP.
Rest Day RX
17:12, 15#, bike