Sunday, February 19, 2017

Friday, February 17, 2017

2/17/17

Clean complex
6min emom at 70%
1 clean pull
1 squat clean
1 front squat

Weight: 175

5 rft
10 DB sq clean 50
10 burpees over DB
30 dus

Time: 14:54

That sucked from 3 on. DB were 10, 5-5, 5-5, 4-3-3, 4-3-3

Rest 5min

5 rft
10 DB snatch 50
Row 250m
10 burpee over rower

Time: didn't do it

Tuesday, February 14, 2017

2/14/17

Squat
5 reps of:
135,185,205,225x3 sets

10min amrap
10 Russian kbs 70
10 box jump 24"

R: 11+2 kbs
Finished 10 sets in 8:59

Sunday, February 12, 2017

2/12/17

Bitch work
2k row
Top of every minute: 
5 lateral burpees over rower

Time: 12:36.6

60 burpees

8min amrap
20 wallball
15 t2b
10 DL 225

R: 3+17 wb

DL ub. Wb 20, 20, 10-10, 17. T2b 15, 8-7, 8-7.

Friday, February 10, 2017

2/10/17

Warm up
3 rounds
15 push up
15 bb thrusters
15 shoulder taps

4 rounds 
1 min on 3 min rest
Amrap front squat 135

15, 15, 15, 15

6 rounds
50ft db overhead walking lunges 50
5 bar facing burpees
50ft handstand walk
5 bar facing burpees
18min cap

R: 3+50ft lunge

10min alt emom
10 c2b ub
10 hspu ub


Tuesday, February 7, 2017

2/7/17


2017 Cycle 4 – Week 5 Day 2

Miss the Cycle 4 Podcast? Check it out HERE

1. Warm-up
Row 150/100 Calories

2. Strength
Back Squat 5×6 @75%

225


Then
Push Jerk 5×6 @70%

160

3. Met-Con 
Open WOD 12.1 and 11.3
AMRAP 7 Minutes of Burpees to 6″ Target

Total: 107 ub

7 better than 2012

Rest 5 Mins

AMRAP 5 Minutes
Squat Clean and Jerk 165/110lbs

Total: 6 of 8 attempts. Missed the first totally and lost jerk out front on 2nd to last.

4. Interval
3 Rounds:
20 Ring Dips
20 Calorie Assault
Rest 2:00

R1: 1:31, dips ub 

R2: 1:36, dips 10-5-5

R3: 1:48, dips 10-3-3-1-1-1-1

Sunday, February 5, 2017

2/5/17

Open 14.4
14min amrap
60 cal row
50 t2b
40 wall ball 20
30 power clean 135
20 muscle ups

R: got 10 muscle ups in 11 attempts in 3 min.

In 2014 I got 17 mu.

4 sets:
Max strict hspu into max kipping hspu
3min rest

R1: 7+5
R2: 5+7
R3: 5+7
R4: 5+7