Friday, April 28, 2017

4/28/17

1. Warm-up
Move Steady Through
Ski 500m
40 Light Hang Power Clean 75
Ski 500m

1:56, 20, 20, 2:01

2. Met-Con
AMRAP 10 Minutes:
80/50 Calories on Bike
30 Deadlift 275/185lbs
Max Bar Facing Burpees in remaining time.

24 burpees

Bike was 5:20

DL took 2:31 as 8,7,8,7

3. Lift
Back Squat 5×3 @70-80%
Click HERE for a few squat tips.

225, 235, 245, 255, 265

4. Gymnastics
6 Rounds:
Run 200m
15 Kipping Handstand Push-Ups

Time: 14:20

Hspu as 15, 8-7, 7-4-4, 5-5-5, 5-5-5, 5-4-3-3

First 3 rounds 7, second 3 rounds 7:20


Wednesday, April 26, 2017

4/27/17

For time:
21 - 15 - 9
Bike for Calories
Kettlebell Swings (2/1.5 Pood)
Directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 - 9 - 6:
Squat Cleans (155/105)
200 Meter Run

Time: 23:20
Splits were 5:19, 5:20, 12:41.
Cleans killed me, not cuz of weight but breathing. Couldn't cycle the bar, all singles. First 12 took almost 5 min. Weight felt good, no misses.

Tuesday, April 25, 2017

4/25/17

Nancy
5 rft
400m run
15 OHS 95

Time: 15:05
All ub. Gotta do it without transition rest between run and lift next time.

Friday, April 21, 2017

4/21/17

1. Warm-up
Move Steady Through
Run 400m
30 Light RDLs
Run 400m

2. Met-Con
AMRAP 20 Minutes
Run 200m
15 Deadlifts 185/135lbs
10 Bar Facing Burpees

R: 7+200m

DL 15,15,8-7,8-7,8-7,10-5,10-5

3. Lift
Back Squat 4×4 @70-80%

205,225,225,225

4. Gymnastics
3 Rounds
Bike 30/20 Calories
4 Rope Climbs
Rest 2:00

2:24, 3:03, 3:14

Thursday, April 20, 2017

Tuesday, April 18, 2017

4/18/17

WOD:
14 MIN AMRAP
100 WALLBALLS (20/14)
50 POWER SNATCH (95/65)
25 OHS (95/65)
MAX EFFORT BURPEES FOR REMAINING TIME

Total: 21 burpees

Wallballs as 10 rest 5 in 4:27
Snatch as 5s in 6:03 (10:30)
OHS as 5-10-10 in 2:10 (12:40)
21 burpees ub

Saturday, April 15, 2017

4/15/17

Jesus WOD
14 rounds for time: 
10 DL 95
10 squat cleans 95
10 push press 95
50 ft back rack walking lunge 
Must go ub thru rounds 3,7,9,14
At those rounds do 7 TGU with 53
If you break elsewhere do 5 burpees

Finished 9 rounds in 55:54 then had to leave to get Kate. Did 3 rounds ub. Then broke a ton. Prob did 70 burpees

I AM NOT WORTHY