10/31/15

15min Amrap

15 t2b

15 powersnatch 75

15 wallball 20

15 box jump 24

R: 3+2 Bj

1st round UB

Then 8,7 t2b and 8,7 snatch til last set snatch was 5,5,5

10/30/15

2 rep max split jerk

135, 185, 205, 225, 245(1) couldn't press out, 245(1) caught 2nd but back hyperextended and I lost behind.

2016 OPEN ATHLETES
1. ECC Qualifier WOD 1
3 RFT:
7 Muscle ups
7 Squat Clean Thrusters, 165/110

Time: 9:37

MU UB

Sqclth singles. These killed my time.

2. Goat Work
EMOMx10:
Odd: 1-5 reps of a movement you need to work on.
Even: 1-5 reps of a movement you need to work on.

Odd: 5 strict hspu

Even: 10 t2b

10/29/15

2016 OPEN ATHLETES

1. Conditioning

AMRAP 15:

10 Power Cleans, 135/95

20 Wall Balls, 20/14

30 Double unders

5 rounds even

UB cleans

UB wb til last set 11,9

2. Strength

Every 2 minutes for 20 minutes (10 rounds) complete:

1 Power Clean + 1 Squat Clean + 1 Front Squat

135 for 5

155 for 2

175 for 3

3. Gymnastics

EMOMx10: 10 Burpee Box Jumps, 24/20

Did 2 sets full, 9 in 3rd then less. 

81 total in 10 min with no break.

10/27/15

3 rft

5 ring dips

10 squat clean 135

20 box jump 24

Time: 9:45

First set UB

2+3rd sets were 4,3,3 sq cleans

UB c2b sets for time:

21-18-15-12-9-6-3

Time: 7:17

No misses

10/25/15

For time:

18 Powerclean 165

15 push jerk 165

12 front squat 165

Time: 6:10

PC all singles

Pj in 5s

Fs 6,6

8 min ascending:

1 ohs 135

1 muscle up

2

2

3

3...

6+1 ohs

All UB til 6 muscle ups, did 3,2,1

Tabata

C2b

Push up

Box jump 24

Wallball 20

Reps: 234

58

57

63

56