Thursday, December 7, 2017

12-8-17

2. Strength
1 Max Set of Deadlifts
@ 65% of current 1RM

275 x 26

3. WOD
AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Power Cleans 135/95lbs

R: 6+6 t2b
Cleans all singles
T2b ub
Dus were ub or 1 break

4. Bitch Work
For Time:
1200m each
Ski
Bike
Row

Time: 12:02
Ski 5min
Bike 2
Row 4:47

12-7-17

3 rft
400m run
15 bar facing burpees
30 DB snatch 50#

Time: 15:50
All ub but run slowed down.

Tuesday, December 5, 2017

12-5-17

2. Strength
Find your 1RM “Misfit Clean Complex”
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

205

Conditioning
AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30 Calorie Row
30 Toes to Bar

R: 2 rounds in 16:30 then had to leave. Way slower than I predicted.

First set ub except ttb were 10s
Second db were 10s and ttb 10-10-5-5

Sunday, December 3, 2017

12-3-17

2. Strength
Power Olympic Lifting Total

Find 1RM Power Snatch
175

Find 1RM Power Clean + Push Jerk
Hit 205 both. Cleaned 225 but missed jerk.

3. Met-Con
For Time
50 Burpee Box Jump Overs 24/20″
40 Overhead Squats 155/105lbs
30 Bar Muscle Ups

Time: 24:53
Bbj in 4:59
Ohs at 17:30
Bmu all 5s

Friday, December 1, 2017

12-1-17

Front squat max
265

Teams of 3:
20min amrap
7 db snatch 60#
10cal row
7 bar facing burpee

You go I go

I did 7 rounds as 2nd guy. Team did 6+55 reps.

3 rounds for time:
50m farmers carry 140# each hand
400m run

Time: 10:08
Carries were ub except turnaround.

Thursday, November 30, 2017

11-30-17

8 rounds:

12 ring push ups
8 DL 225
12 wallball 20#
8 kbs 70#

Time: 19:32

First 4 rounds took 8:14
Ring push ups ub thru 4 then 6-6.
All rest ub

Tuesday, November 28, 2017

11-28-17

500m row

Kbs
4x10
44, 44, 70, 70

Conditioning
AMRAP 15:
4 Strict Pull Ups
8 Front Squats (155/105)
12 Burpee Box Jump Overs (24/20)

Rounds: 5+3 front squat. All ub.