4/7/17

1. Warm-up
3 Steady Rounds:
12 Hang Cleans 115/75lbs
18 Push Ups
24/18 Calorie Ski

2. Conditioning
4 Rounds:
Row 500m
Rest 3:00
Record fastest and slowest times.

1:36, 1:38, 1:42, 1:42

3. Lift
Find 1RM Power Clean

115, 135, 165, 185, 205, 225, 235

Missed 245

4. Gymnastics
50 Strict Handstand Push-Ups For Time
*After every break complete 10 Box Jump Overs 24/20″
10 Minute Cap.
Click HERE for some Strict HSPU tips.

Total: 36 plus 8 bjo

11, 5, 3,3,3,3,2,3,3

4/6/17

 Conditioning
21-18-15-12-9-6-3
Push Jerk 135/95lbs
Calories on Rower

Time: 16:30

Focused on form. Did 21-18-15-12 as 11-10, 10-8, 9-6, 9-3. Did rest ub.

AMRAP 7 Minutes
20 Double Unders
6 Chest to Bar
40 Double Unders
12 Chest to Bar
60 Double Unders
18 Chest to Bar
(Go back to 20/6 and continue.)

Total: 25 dus into 2nd 60 set

C2b were 6, 12, 10-8, 6, 6-3-3

4/4/17

10min emom

5 burpees + 5 thrusters 115

Ub, mental more than anything.

DL 

5 rep build heavy

185, 225, 275, 315

Every 2 Minutes Until Failure Complete:
Row 250/200m
4 Toes to Bar
Round 2: 8 T2B
Round 3: 12 T2B
Round 4: 16 T2B
Etc…

Total: finished 10 t2b of 20 set

4/2/17

Max push jerk

225

Max OHS

225

Partner wod

U go I go

6 rds:

20 push press 75

15 bar facing burpee

20 sdhp 75

R1: 1:51

R2: 2:06

R3: 2:15

Total: 12:23

Partner wod

150 Dball 75

90 GHD

Time: 13:00

I did 80 Dball and 42 GHD