Feel The Berm

Thursday Jul 19 2018


1.) Feel the Berm (modified)
4 rounds for time of:
600m Run (400m + 200m)
15 Burpee Box Jumps 24/20"
 Time cap: 20 minutes
*2.) 1 Strict Press every 90 seconds for 6 rounds @ approx. 90%
*3.) 3 rounds
15 Deadlift 185/135lb
30 Double Unders
*4.) 2 Snatch every 3 minutes for 6 rounds @ approx. 85% 
*5.) for time:
40 cal Assault Bike
30 Chest to Bar Pull-ups
20 Clusters 115/85lb
*6.) 50 Back Extension
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Jordan Waack144d

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Sorry to 6:15am for making u do bbo 🙈
19:25 85 SP. ~3:30 DL&du
Tuesday’s workout
5rds 5hspu/10 ghd. 1/2 hour walk with Sam 🐕
20:07, 165# SP
Assault bike and step ups. Ran first Rd. Tight back.
SP 145-135-135-135-145-145
17:24 & 135# SP
Whale scales (row/ass, step-ups)
80# SP; ex cred 3 & 4; clean-FS-hang clean-FS-jerk complex up to 145#; 50-40-30-20-10 dubs/10-8-6-4-2 MU
15:24; 155#
1)Snatch 1rep. 185. 2) 10single arm DB step up-R 10single arm DB lunges-R 10single arm DB step ups-L 10single arm DB lunge-L 3) 50GHD sit ups for time- 4) E3M 3x4 BS 275# 5) 9AMRAP- 3strict hspu 2x45 25 wb-3rds
155 SP
3 rounds+200m; 85# SP
EC: 50 GHDfor time (3:10)
1 of 14 BBO at 20 min cap
145# SP
3.2 rounds then cap. 95# SP
110 strict press Hsw and freestanding practice
16:57 w mods
👶🏼 mods: bike .8 & plank burpees // SP 85#
2 BBO left at cap😩
SP at 72#
85# SP; deadlifts/du 3:43
17:10, SP 95#
Yesterday’s BS 201 and snatch up to 132#, failed 137#... deficit HSPU/WB, DB step ups and lunges, 50 GHDS 1:34 unbroken, DL and dubs
95# SP
Mobility/Rest
Prob pushed it one day too far. My body was not liking me today. So tonight will be mob in front of 📺
#130 Strict press. XC: DL/Dubs
165# SP
Ran to the 300m mark and back because it was allowed. 6x1 strict press @ 160# / *2.) complete in 2:30 with UB movements :) No more time for EC because Laura has an early morning tomorrow.
Variation on back extension EC
15 prego burpees @ cap, finished after
18:59, 100# SP (failed last one whoops)
125 snatch. DL/DUS dome.
18:49 105# SP
New one rep SP at 125. EC3. 50 ghds (1:55). 30 back extensions
145# SP. Bunch of EC with my 5:15 peeps.
750m row, step ups (handiWOD)
near the end of the bike in the 4th round @ cap, step up burpees & step ups
35# SP, CrossOver