Friday, March 3, 2017

3/3/17

Open 17.2

12 min amrap
2 rounds
50 ft walking DB front rack lunge 50# ea
16 t2b
8 DB power clean 
Then 2 rounds
50 ft DB front rack walking lunge 50
16 bar muscle ups
8 DB power clean
...

Total: 141, with 11:45 tiebreak

Finished 25ft in 5th round

Wednesday, March 1, 2017

3/2/17

1. Warm-up
3 Steady Rounds:
20 Empty Bar Overhead Squats
20 Calorie Row

Ub

2. Conditioning
AMRAP 6:  
42 Double-unders
30 Wallballs (20/14#)
18 T2B

R: 2+1 wb

Broke 2x on last set dus, otherwise ub


Rest 5 mins


AMRAP 6:  
21 Double-unders
15 Wallballs (20/14#)
9 T2B

R: 4

Had an attempt at 1 dus and missed. Ub except for 1 du break


Tuesday, February 28, 2017

2/28/17

1. Warm-up
3 Steady Rounds:
15 Push Press 95/65lbs
25 Air Squats
2 Minutes on Bike

Good stuff

2. Strength
4×4 Front Squat (Start around 80%)

205 ub for 3 sets. 225 for 2 rest 2.

3. Met-Con
3 Rounds:
30 Alternating Pistols
20 Hang Power Cleans 135/95lbs
10 Muscle Ups

Time: 18:11

Haven't done pistols since prob 2014. First set ub then 10s. Cleans all 10-10. Mu all 5s except last 5 were 3-2.


Sunday, February 26, 2017

2/26/17

For time:
9-7-5-3
Power clean 135
Bar muscle up

Time: 4:46
PC ub, bmu 5-4, 4-3, 5, 3

20min z1 row
4684m
272 cals