4/30/17

1. Warm-up
3 Steady Rounds:
12 Goblet Squats w/ :02 pause in bottom
15 Push Ups

2. Met-Con
5 Rounds:
21 Front Squats 115/75lbs
7 Bar Muscle Ups

Time: 15:32

FS as 21 then all 11-10s

BMU all ub

Transitions were what slowed me

3. Lift
High Catch Power Snatch 5×3

115,115,115,135,135

4. Gymnastics
3 Rounds:
100 Double Unders
25 Toes to Bar
Rest :90

R1: 2:46

5 du breaks and 13-12

R2: 3:48

5 du breaks and 13-3-5-4

R3: 3:49

4 du breaks and 10-5-5-5

4/28/17

1. Warm-up
Move Steady Through
Ski 500m
40 Light Hang Power Clean 75
Ski 500m

1:56, 20, 20, 2:01

2. Met-Con
AMRAP 10 Minutes:
80/50 Calories on Bike
30 Deadlift 275/185lbs
Max Bar Facing Burpees in remaining time.

24 burpees

Bike was 5:20

DL took 2:31 as 8,7,8,7

3. Lift
Back Squat 5×3 @70-80%
Click HERE for a few squat tips.

225, 235, 245, 255, 265

4. Gymnastics
6 Rounds:
Run 200m
15 Kipping Handstand Push-Ups

Time: 14:20

Hspu as 15, 8-7, 7-4-4, 5-5-5, 5-5-5, 5-4-3-3

First 3 rounds 7, second 3 rounds 7:20

4/27/17

For time:
21 - 15 - 9
Bike for Calories
Kettlebell Swings (2/1.5 Pood)
Directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 - 9 - 6:
Squat Cleans (155/105)
200 Meter Run

Time: 23:20

Splits were 5:19, 5:20, 12:41.

Cleans killed me, not cuz of weight but breathing. Couldn't cycle the bar, all singles. First 12 took almost 5 min. Weight felt good, no misses.

4/25/17

Nancy

5 rft

400m run

15 OHS 95

Time: 15:05

All ub. Gotta do it without transition rest between run and lift next time.