11-10-17

1. Warm-up
3 Steady Rounds:
Row 250m
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Handstand Push-Ups

3. Met-Con
7 Rounds:
Run 100m
10 Shoulder to Overhead 135/95lbs

Time: 7:52
Goal was s2o ub. Did it but was last in WOD.

4. Interval 
3 Rounds:
100m Farmers Carry 70/53lbs each hand
120 Double Unders
20 Double Kettlebell Front Squats
Rest :90

R1: 5:28
R2: 5:00
R3: 5:28

Dus were terrible on 3rd set.
Kbs fr squats were 10-6-4, then 8-7-5s

2. Oly
Split Jerk
7×2 75-85%

185, 185, 195, 195(1), 195
Tired and form was garbage so I stopped after 5 sets

11-9-17

For time:
800m run
100 wallball
800m run

Time: 12:52

WB as 50-30-20
First 800 was 4:02. Didn't look at clock again after.

Clean and jerk
72.5%
6x3

175

11-7-17

Pause Front Squats
2-2-2-2-2-2
80%+ 1RM

210

5 Rounds:
15 Power Snatches (75/55)
30 Double Unders
200 Meter Run

Time: 13:45
Snatch ub
Dus were worst in a while, only 1 ub set on round 4.

11-5-17

1. Warm-up
7min bike

2. Strength
Back Squat
Speed Work
8×3 @ 65%

195

3. Oly
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

Heavier than last time.

155
185
235

4. Bitch Work 
10 min xebex bike
143 cals, 345 watt avg, 6421m

5. Accessory
Every :90 for 15 Minutes
2 Rope Climbs

No prob