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

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

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