The 10's

Friday Dec 15 2017


Every small movement flaw you correct is more reps and faster times. Every small movement flaw you correct leads to less injuries and boo boos. Every small movement flaw you correct leads to more confident movement. Every small movement flaw you correct leads to a stronger, faster and healthier you. Don't underestimate the importance of every piece of every movement no matter how small it may seem to you. 
Have a great Friday. 
1.) Midwest Box Life Qualifier for "The Tournament" 
The 10's
10 Rounds for time:
10 Overhead Squat 95/65lb
10 Bar Facing Burpees
10 Box Jumps 24/20"
*2.) Every 30 Seconds for 5 minutes complete Clean Complex 
Floor to High Hang->Pause 3 seconds-Power Clean from High Hang->2 Split Jerk @ approx 50%
*3.) 6 Strict Press @ approx 65% every 90 seconds for 4 rounds
*4.) 3 - 3 minute AMRAP with 2 minute rest in between rounds
Start each round with 30/20 cal Assault Bike
7 Chest to Bar Pull-ups 
12 Deadlift 155/105lb
*5.) EMOM for 30 minutes 
200/175m Row
Note: complete the row as fast as possible at the beginning of each minute rest the remainder. 15-20 sec rest is the goal
*6.) 3 x 15 Reverse Hyper



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60# SP
A small part of me died today
9 rounds and 2 burpees 5 OHS instead of 10 at 40#
Zach 21:50 65# u r so fast at burpees. Thanks to my boys for letting me drag you out of bed this morning!
9 rds @75#
I didn’t want to be here today but discipline. I came, I did, I sweat
8 rds + 10 OHS @ 65#
Tank was emptier than usual today.
22 something
75 sp. MU transitions, rd.
10 kb goblet squat 10 Strict db Press 10 cal assault I will not disclose weights but I was very tired so yeah anyways:)
9 rounds @ 55#
Started with 65 but switched to 55 💀 and eventually did box step ups for last 2 rounds
Capped. 9 rnds + 6 bfb
8 rounds + 5/10 burpees. RX wt, stepups
24:23 (35#, Box Step Ups)
8+ 10 ohs
35# / step ups
24:16 RX (sub box step ups)
*lateral burpees because 5:15 is super popular😜
19:06 RX
SP 70#, lots of mobility
155# pp
27:33 woof
Sucked. 8+10 OHS
5x5 HBBS @ 280# / 5 rounds of: 5 strict wide grip pull-ups, 5 strict regular grip pull-ups, 5 strict chin-ups as close to 5 UB as possible. Some set were 3,2. Departed for Prentice Christmas celebration.
Just wanna be like Tina
This hurt my soul a bit.
I did it (finished). 80# SP
**Scl'd w/#25 OHS to box, low BFB hop overs (5R), 14" B-SU. (OHS 10# > last time). Post: 2×{500m SkiErg 2:18/2:16