#workout-log

[i-am-the-momo]

Work-out Log 186

Warm-up: 400m Run TABATA reverse burpees) and push-ups

Partner WOD: 1 rests while one works 4 min AMRAP alternate by minute

1. Weight Sit-ups 2. Mountain Climbers 3. Sledge Slams 4. Sled Push 5. War Ropes

rest

Block Run

rest

Block Run

[i-am-the-momo]

Work-out Log 185

Warm-up: 200m run 2 Rds 10 arch/hollows 10 back extensions 10 OHS PVC 10 Burpees

MetCon: 9min AMRAP 10 Hang Snatches (75lbs) 10 Hand Release Push-ups 3 Rounds 5 reps

2 min rest

9min AMRAP 10 Ring Dips 10 Box Jumps 5 rounds 12 reps

[i-am-the-momo]

Work-out Log 184

Warm-up: 200m run 2 Rds 10 arch/hollows 10 back extensions 10 OHS PVC 10 Burpees

MetCon: “Nate” 2 Bar Muscle Ups (Sub 4 pull-ups and 4 ring dips)/ 4 HSPU 8 Swings (55) 8 rounds and 4 reps

*rest*

Cardio: 800m run 2 min rest 400m run 1 min rest 200m run

[i-am-the-momo]

Work-out Log 183

Warm-up: 200m run 2 Rds 10 arch/hollows 10 back extensions 10 OHS PVC 10 Burpees

Strength: Clean Complex: 1 Power Clean 1 Hanging Squat Clean 1 Hanging Squat Clean 1 Power Clean Max: 115lbs

MetCon: 10-1 Clusters 1-10 T2B time: 24:50

[i-am-the-momo]

Work-out Log 182

Warm-up: 200m run 2 Rds 10 arch/hollows 10 back extensions 10 OHS PVC 10 Burpees

MetCon: 50 WallBalls 40 Push-ups 30 Pull-ups 20 Reverse Burpees 10 HSPU 20 Reverse Burpees 30 Pull-ups 40 Push-ups 50 WallBalls time: 25:40

[i-am-the-momo]

Work-out Log 181

Warm-up: 200m run 2 Rds 10 arch/hollows 10 back extensions 10 OHS PVC 10 Burpees

Strength: 3RM Front Squat: 150 and 3RM Back Squat: 165

Metcon: 9min AMRAP 10 Back Squats (105) 15 Swings (35) 4 rounds and 12 reps

[i-am-the-momo]

Work-out Log 176

Warm-up: 200m Run 4min AMRAP 7 WallBalls 7 Ring Rows 7 Lunges

Metcon: 3 RDS 1 min Box Jumps 1 min Swings 55/35 1 min Wall Balls 1 min Sled Push (5 m = 1 rep so down to the asphalt break and break is 10 reps) 1 min rest total reps: 164

*rest*

200 DUs time: 17:21

[i-am-the-momo]

Work-out Log 173

I was told by my Box coach to take a break because we have an Inter-Box Comp with 4 work-outs..

so i just rowed for 20 min. went 3524m.