Saturday, April 15, 2017

4/15/17

Jesus WOD
14 rounds for time: 
10 DL 95
10 squat cleans 95
10 push press 95
50 ft back rack walking lunge 
Must go ub thru rounds 3,7,9,14
At those rounds do 7 TGU with 53
If you break elsewhere do 5 burpees

Finished 9 rounds in 55:54 then had to leave to get Kate. Did 3 rounds ub. Then broke a ton. Prob did 70 burpees

I AM NOT WORTHY

Friday, April 14, 2017

4/14/17

Warm up
500m row
40 bb OHS
500m row

OHS ub

Wod
8min amrap
5 squat snatch 135
2 rope climbs

Total: 4 rounds. Snatch all singles. 2 misses in 3rd round

Back squat
3x5 at 70-80%

225

Skill
Every 0:20 for 6 min
5 c2b

Did it ub

Posterior chain
Accumulate 7min of wall sit 
20 min cap

Did it in 12:15

Thursday, April 13, 2017

4/13/17

10min alt emom
7 OHS at 115 + 7 t2b
7 t2b + 7 bar facing burpees

Good stuff, all ub

For time: 
800m run
50 squats
50 abmat sit-ups
50 push ups
400m run

Time: 11:39

Tuesday, April 11, 2017

4/11/17

Conditioning
27-21-15-9:
Power Snatch (75/55)
Wallballs (20/14#)
Cal Row

Time: 14:16

All ub except 21 snatches were 11-10. Transitions too long.

Back rack walking lunges

Heavy

4x8

135


Sunday, April 9, 2017

4/9/17

1. Warm-up
3 Steady Rounds:
10 Goblet Pause Squats 35#
10 Strict Pull Ups
15/10 Calorie Row

2. Conditioning
AMRAP 10 Minutes
7 Deadlift 275/185lbs
14 Calorie Row
21 Wallballs 20/14lbs

4+3 DL. Goal was 5 rounds. Was ub, just too much transition.

3. Lift
Find 3RM Back Squat

255

4. Gymnastics
1 Muscle Ups every :15 Seconds until failure
15 Minute Cap.

Hit all til time cap = 60 muscle ups