Burter

Friday Dec 14 2018


The first of December’s gymnastics classes which will focus on: front lever, back levers and muscle ups is today!    Friday Dec 14 6:15am there will be one more opportunity to practice these skills on Tuesday Dec 18 4:15pm.  
1.) Every 2 min for 7 Rounds
2 Bottom 1 Sec Pause Back Squat @ 75% 1RM
2.) 14-13-12-11-10
Pullups
Empty Barbell Thrusters (set the bar down nicely)
*3.) 3x10 Barbell Bent Over Row
-Add load each round
*4.) 7 min 
:30 Sec = 20ft HS Walk
:30 Plank Hold
*5.) 1000m Row
3 SUPER powerful pulls every 100m, then medium effort.
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Gymnastics class with Kelly ...sorry Justin
105# BS Off of school for next 7 weeks- no reason for not “picking things up and putting them down” more often 👊🏋🏼‍♀️
315 BS
6:10 - worked on synchro PU with Liz
345# BS
155#-165# BS
Half BS@275; 3:02(sub Thrusters w/PP)
Waterfall wod w/LK and JT 10cal row 10power snatch 75# 1 legless rope climb Yesterday wod Subbed front squat with 3rope climbs
BS 345
BS: 265
225# BS. / HSW with Liz & Jamie. Well, they walked, I mostly tumbled along.
248.25 # BS with one sec pause
245# BS
210 backsquat 3:09 wod
7 min hsw and planks 1000m row Barbell bent over row
7:16 red band
125# BS
155# backsquats
BS 190#, team wod with Chris and JT, row EC
6:10 - worked on synchro PU with Brad
160# BS / HSW & Plank with Jamie & Jimbo!
4.5 mi run
8:29 at home strict pu
155# bs x 3’s
185# BS. 3 rounds: 8 Bulgarian squats, 10 good mornings (85# both), 10 DB step ups, 10 lateral lunges (45# DBS both). 12 min AMRAP: 25 DUS, 10 medball GHDS, 10 T2B. 4+ 7 T2B
175# BS
BS 175-195
225# BS