Tuesday, February 20, 2018

2-20-18

Met-Con
For Time:
15 Deadlift 225/155lbs
15 Bar Facing Burpees
12 Deadlift
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees

Time: 6:04 ub

Interval
AMRAP 12 Minutes
12/8 Calories on Bike
9 Toes to Bar
Rest :30

R: 8 rounds
Finished round 8 with 17sec left. T2b ub thru 4 sets then 5 with 4 singles. If I could keep t2b ub maybe could finish 10.

Sunday, February 18, 2018

2-18-18

Warm up
5k bike

9:52, 82 cals

Met-Con 
AMRAP 20 Minutes
21 Front Squats 135/95lbs
21 Calorie Row
21 Pull Ups

R: 4+11 front squat.
Squats as 11-10, 11-10, then 8-7-6, 8-7-6, 11
Pull Ups 11-10s

Friday, February 16, 2018

2-16-18

1. Primer
12-9-6
Row For Calories
Burpees over Rower

2. Strength
Front Squat
50 Reps for time @ 67.5%
Rack/Unrack anytime

My back is so tight from db snatches yesterday. I did 50 reps at 165 in sets of 5. Tried to do 5 rest 20.

Time: 6:54

3. Met-Con
6 Rounds:
50 Double Unders
6 Power Snatch 185

I did 75% max for snatch (145) for two sets then had to drop to 135. All singles.
Dus broke all but one set.

Time: 14:28

4. Interval
AMRAP 4 Minutes
7 Push Jerk 135/105lbs
7 Lateral Burpees
Rest :60

R: 3+3 PJ
Finished 3 rounds in 3:21

AMRAP 3 Minutes
Max Distance Handstand Walk
Rest 2:00

Distance: 1x down

AMRAP 4 Minutes
7 Push Jerk 135/105lbs
7 Lateral Burpees
Rest :60

R: 3+2 PJ
Finished 3 rounds in 3:27

AMRAP 3 Minutes
Max Distance Handstand Walk

Distance: 1x down

Thursday, February 15, 2018

2-15-18

Met-Con 
Five 6:00 Rounds
40 Wallballs 25#
30 Dumbbell Snatch 50/35lbs
Max Calories on Rower in remaining time
No Rest

Cals 31, 15, 9, 1, none

Last round got 27 snatch. Def should've been back on Rower for a cal or two. I broke 1x too many on snatch.

WB as 20-20, 20-10-10, 20-10-10, then 10s

Tuesday, February 13, 2018

2-13-18

3 Rounds For time:
15 ghd
15 box jumps 24"

Time: 4:12

5 rft:
6 alternating TGU
10 slamball 30#

Time: 14:15

Straight into 5min z1 row
1218m at 2:03.5 pace

Sunday, February 11, 2018

2-11-18

1. Warm-up
Row 100/80 Calories

Time: 7:38

3. Met-Con 
AMRAP 20 Minutes
3 Rounds of “Cindy”
3 Squat Cleans 165lbs
Add 10/5lbs each Round

4+44 reps
That's 3 squat cleans at 195 plus 9 pushups in the second round.

Friday, February 9, 2018

2-9-18

1. Primer
3 Rounds:
Row 200m
15 Push Ups

2. Strength
Front Squat
50 Reps for time @ 65%
Rack/Unrack anytime

185 as a 10 min emom of 5 reps.
Finished in 9:17

3. Met-Con 
For Time:
25-20-15-10
Toes to Bar
Power Snatch 75/55lbs

Time: 9:54
T2b as 13-7-5, 8-7-5, 8-4-3, 4-2-1-1-1-1
Snatch as 10-8-7, 8-7-5, 5-5-5, 5-5

 Accessory
NOT for time
12 Rounds:
10/7 Calories Bike
2 Strict Muscle Ups