11/12/16

Gauntlet

30 wb 30#

10 burpee

30 t2b

10 burpee

30 sdhp 95

10 burpee

30 cal row

10 burpee

15 clean and jerk 115

10 burpee

15 powersnatch 115

Time: 14:50

Partner 1 starts and partner 2 cannot start until partner 1 is finished with wb. Partner 2 cannot move on to next movt until partner 1 is finished with that movt.

Wb ub

T2b 20-6-4

Sdhp 10-5s

C&J singles

Snatch singles

11/11/16

1.  Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1

120, 130, 140, 150, 160, 165

2. Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1

145, 160, 170, 180, 205

3.  Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2

180, 210, 225, 240, 255

4. Wod

3 rft

20 hspu

50yd prowler w/2 plates, push at march pace down, rope pull double hand back

15 cal assault bike

50 dus

Time: 14:24

Hspu ub, 10-7-3, 5s. Dus broke 1x, ub, broke 1x.

11/10/16

1.  Clean & Jerk
60%/3+1 - 135
65%/3+1 - 145
70%/3+1 - 155
75%/3+1 - 165
(80%/3+1)2 - 185

2.  Clean Pull
(95%/3)4 - 235

3.  Front Squat
(78%/4)5 - 190

4. Airdyne

10min of 30 on/30 off

11/8/16

1.  Snatch
60%/4 - 105
70%/4 - 125
75%/4 - 130
(80%/4)2 - 140

Missed 4th rep on 1st set at 80%

2.  Snatch Pull
(95%/3)4 - 165

3. Back Squat
(80%/4)5 - 240