12-31-18

 Strength
Back Squat
5×5 @ 90% 5RM

205, 225, 245 for 3 sets. 2 with belt.

Met-Con
For Time
100/70 Calories on AAB
50 Hang Squat Snatch 135/95lbs
50 Chest to Bar

Time: 34:44

Bike 6:25

Snatch finished at 28:44. That was terrible. 3s and 2s with 6 misses.

C2b as 8-10-10-10-6-5-1

12-30-18

2. Oly
Squat Clean
4×5 @ 70-75%
Bike 800m between sets

185 no misses

3. Met-Con
AMRAP 14 Minutes

Partner WOD
30 Toes to Bar
20 Power Clean 155/105lbs
6 Bar Muscle Ups

R: 4+29 t2b

12-28-18

2. Strength
Back Squat
Find a new 5RM

I hit 275 for 3. Im happy w that.

3. Interval
For Time
3 Rounds
21 Power Snatch 95/65lbs
21 Pull Ups
21/14 Calories on Assault Bike
Rest 2:00
Snatch and Pull Ups sets SHOULD BE UNBROKEN

R1: 2:52 ub

R2: 4:19, snatch 11-5-5, pu ub

R3: 5:27, snatch 7-6-4-4, pu 9-6-6

12-27-18

WOD:

FELIX THE CAT:

6 ROUNDS:
9 BURPEES
9 BOX JUMPS (24/20)
9 PULL UPS
9 THRUSTERS (95/65)
9 T2B

Time: 17:20

Ub. Kate got me by 5 t2b.

Misfit Snatch Complex
2 rounds every 90 sec of

Squatch snatch
Ohs
Hang squat snatch
Ohs

95, no misses.

12-26-18

Push jerk
5x4

185, then 205 for rest

 Met-Con
AMRAP 7 Minutes
Climb the Ladder
1 Rope Climb
5 Shoulder to Overhead 105/75lbs
2/10, 3/15, 4/20, etc.

Total: 5 rounds + 1/2 rope climb

Met-Con
For Time
12-9-6
Clean 205#
Muscle Ups

Time: 10:13

Cleans as singles
Mu ub

12-24-18

5. Interval
For Time
3 Rounds
50 Wallballs 20/14lbs
50/40 Calorie Row
Rest 2:00

We made it teams of 2 split work no rest.

Kyrie was my partner. Ub sets of 25 in 11:20.

6. Bitch Work
For Time
8 Rounds
10/7 Calories on Assault Bike
8 Burpee Box Overs 30/24″
(Can use hands)
10/7 Calories on Assault Bike
Rest 3:00

We did 4 Rounds then stopped.

1:53, 2:07, 2:03, 1:58

12-23-18

2. Oly
Squat Snatch
4×3 @ 65-70%
Jog 200m for Rest between sets

155
Missed 2 reps on 3rd set but got 3.

3. Met-Con
AMRAP 20 Minutes
20 Alternating Dumbbell Snatch 50/35lbs
50′ S-Arm Overhead Walking Lunge 50/35lbs
20 Handstand Push Ups

R: 3+13 hspu

Hspu 10-10, 10-5-5, 8-5-4-3, 5-4-3-1

12-22-18

12 Days of Christmas
1 DL 95
2 powerclean 95
3 push press 95
4 t2b
5 powersnatch 95
6 wallball 20
7 thruster 95
8 burpees
9 pull ups
10 kbs 53
11 box jumps 24
12 hspu

Time: 39:45

Partner wod with Tommie. Each partner does all the reps of each round. Partner 1 must finish each set before partner 2 goes.

All ub.

12-18-18

12 MIN AMRAP:
10 BOX JUMPS
100M RUN
8 BACK SQUATS (RX 95/65)

R: 8+10 bj ub

WOD:

BUY IN:
50/35 CAL AB

THEN..
3 ROUNDS
50 DU
15 T2B
10 HSPU

CASH OUT: 800M RUN

Time: 15:50

Bike in 3:11

Rounds done at 11:55.

T2b as 10-5, 10-5, 8-7. Hspu ub

Run in 3:50

12-16-18

Met-Con
AMRAP 10 Minutes
40 Double Unders
10 Shoulder to Overhead 95

R: 9+40+4

For time:
10 to 1 DL 225
1 to 10 t2b

Time: 7:56

T2b broke from 6 on.

12-14-18

Front squat
5x3 at 60%

165 easy

Every 4 min for 5 rounds
12 cal bike
9 bar facing burpees
6 powersnatch 115

R1: 1:19
R2: 1:29
R3: 1:40
R4: 1:49
R5: 1:45

All ub

12-13-18

"Crash Course" 
AMRAP 15:
27/18 Calorie Assault Bike
21 GHD Sit-ups 
15 Pull-ups 
9 Sandbag Cleans (100/70)

R: 3

All ub. Last set ghd was tough. Last bike was slow.

12-11-18

STRENGTH:

PUSH PRESS
5 X 3 @ 60%

135

WOD:

15 MIN AMRAP:
60 DU
30 WALLBALLS (20/14)
10 HANG POWER CLEAN (155/105)

R: 4+30

12-7-18

1 Set Max Reps DL 315#

21 ub

Goal was 17 so im happy.

6 min emom

3 powerclean
3 front squat
3 s2o

135#

10 reps tgu for time

35# in 3:30

12-6-18

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats

Barbell Loaded at 70% of 1RM Front Squat For Both Lifts

180

"Jump Start" 
For Time: 
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar 
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches (50/35)

Time: 16:47

Too many breaks on dus. T2b were 5s and slow cuz all ghd i did on tuesday.

12-4-18

Met-Con
5 Rounds For Time
2 Legless Rope Climbs
15 GHD Sit Ups
15 Shoulder to Overhead 135

Time: 17:47
Ub except s2o as 8-7

12-1-18

Partner wod
800m run
50 hang power snatch 95#
50 burpee box jumps
800m run
30 hps
30 bbj
800m run
20 hps
20 bbj

Time: 20:50

We won.

Partner: Nate Bolling

11-30-18

Met-Con
For Time
15 Strict Handstand Push-Ups
15 Power Snatch 95/65lbs
12/12 9/9 6/6 3/3

Walk in no warm up and beat my 10-19-18 time by 3:09!

Time: 11:43
Snatch 8-7, 7-5, 9, 6, 3
Hspu 10-5, 4-4-2-2, 3-2-2-1-1, 2-1-1-1-1, 1-1-1

1RM front squat
245 missed 255

8min max distance hs walk
130 ft

5 rounds for time:
10 cal ski
10 wallball 20#

Time: 5:12 ub

10min amrap
10 air squats
200m run
10 box jumps 24"

5 rounds (ran Shadia pace)

11-29-18

12min emom
66% of your front squat max
Odd minutes: 3 front squat
Even minutes: 6 back squat

165

3 rounds:
12 thrusters 135
16 bar facing burpees
20 t2b

Time: 15:15
Thrusters 12, 6-6, 6-6
T2b 10-10, 5s, 6-6-3-1-4

I was very happy with the thrusters. Not happy with t2b.
Rounds were 3:17, 6:07, 5:51

11-27-18

Speed squat
4x3 205

Met-Con
AMRAP 15 Minutes
20 Alternating Kettlebell Snatch 53lbs
(10 each arm)
15 Box Jump Overs 24/20″
10 Pull Ups

R: 5+2 bjo
Ub

11-22-18

30min amrap
1 lap plate push
400m run
15 kbs 70#
15 burpees
15 thrusters 45#
15 abmat situps

Rounds: 4 + plate push + 18 situps instead of a half run

11-20-18

5 Rounds
3 Rope Climbs
15 GHD Sit Ups
15 Dumbbell Box Step Overs 24/20″ 50/35s

Time: 17:54
Ub

11-15-18

25min amrap
200m row
15 ohs 75#
15 t2b

R: 8+64m

11-13-18

3. Met-Con
For Time:
21-15-9
Calories on Assault Bike
Ring Dips
Deadlift 275/185lbs

Time: 10:01
Dl 6-5-5-5, 6-5-4, 9
Dips 11-10, 6-5-4, 5-4

4. Interval
AMRAP 3:00 x 4
30 Shoulder to Overhead 115/75lbs
30/24 Calorie Row
Max Bar Muscle Ups in remaining time
Rest 2:00

R1: 3. Mu. S2o as 15-10-5

R2: 5 mu bit i had 10 min rest btw 1 and 2 cuz JB got hurt and I had to change a diaper. S2o as 15-10-5.

R3: 20 cal , s2o as 10-6-5-5-4

R4: 20 cal s2o as 10-6-5-5-4

11-11-18

4 rounds
3min
60 dus
16 box step overs 35# ea hand
Amrap bar facing burpees
Rest 1min

Score is total burpees

Score: 78

21,20,19,18

Speed squat
8x3 at 65%

195

11-9-18

For time:
60 DL 115
45 OHS 115
30 S2O 115

Time: 8:36

Dl ub in 1:28
Ohs 10s and then 5 at 6:35
S2o was 10-6-6-3-5

5 RFT
1k bike
15 GHD

Time: 13:10 ub

11-8-18

5 rft
20 bar facing burpees
30 wallball 20#
40 single arm db clean and jerk 50#

Tine: 36:22

Splits: 6:10, 13:10, 20:46, 28:54, 36:22
Wb all 15-15
Burpees ub
Db smallest sets were 5s

11-6-18

Met-Con
AMRAP 30 Minutes
Run 400m
15 Toes to Bar
15 Deadlift 185/125lbs

Did 5 rounds in 22:18. Couldve done whole 30min and prob been mid 7 rounds but i havent worked out in a week and 5 was good work.

Ttb were 15,10-5,10-5,8-4-3,8-4-3
Dl were 15,15,15,10-5,8-7

11-4-18

10 min row 30 on 30 off
Off pace 2:02
On pace 1:46

Distance: 2646m

2k in 7:38

10-30-18

3. Met-Con
For Time:
21-15-9
Box Jump Overs 24/20″
Thrusters 115/75lbs
Calories on C2 Bike

Time: 11:04
Happy with this. Thrusters 11-10, 8-7, 9

4. Interval 
AMRAP 3:00 x 4
25/20 Calorie Ski
Max Power Cleans 185/125lbs
Rest 2:00

Cleans 10, 8, 9, 8

Missed 2nd to last attempt on last set.

10-28-18

2. Strength
Back Squat
Speed Work
8×3 @ 60%

185

Team of 3:
For time:
50-40-30-20-10
Cal row
Burpee box jump 24"

Straight into

25-20-15-10-5
Dball 150
50-40-30-20-10
T2b
With 2 rope climbs each person between each set

Time: 34:23

Partners JB and Mark

10-26-18

2. Oly
Push Press
4×4 @ 80%

185
Happy with this. Havent done press strength movts in a while.

3. Met-Con
AMRAP 10 Minutes
12 Overhead Squats 155/105lbs
48 Double Unders

R: 1+9
This was embarrassing. Legs were fine. Stability in core and shoulders was awful.

Ohs 5-5-2, 2-2-1-2-2

4. Interval 
4 Rounds
100′ dball carry 150lbs
20 Wallballs 30/20lbs
20 Pull Ups
Rest :90

R1: 1:54
R2: 2:04
R3: 3:30
R4: 3:35

Dropped dball 1x on set 3 and 4.
Wb as 20, 20, 10-7-3, 10-5-5.
Pull ups as 20, 20, 10-7-3, 8-5-3-2-11

Biceps were smoked. Havent been doing pull ups in a while.

10-25-18

Oly
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset

95, 145x3 sets

Then

7×1 @ 80-90%

185, 195, 195, 205, 205, 215, 215

10-23-18

18 min cap:
10-9-8-7-6-5-4-3-2-1
Cal row
Hang clean and jerk 95
Burpee
Hspu

Time: time cap fin 3 burpees

10-20-18

27min cap
Partner wod
70 box jump over buy in

Then 25 rounds you go i go:
5 hspu
27 dus
3 powerclean 185

1500m row buy out.

Time: 26:52

We were the only team to finish under tje cap and won by 10 min

Partner: Matt Gonzalez

10-19-18

2. Strength
Find a 1RM Front Squat

245, missed 265, hit 255.

3. Met-Con
For Time
15 Strict Handstand Push-Ups
15 Power Snatch 95/65lbs
12/12 9/9 6/6 3/3

Time: 14:52

All strict hspu as 5-5-3-2, 3-3-3-2-1, 2-2-2-1-1-1, 2-2-1-1, 1-1-1

$natch as 5s, 6s, 9, 6, 3

10-18-18

Interval
AMRAP 5 Minutes x 3
Ski 750m/600m
21 Deadlifts 225/155lbs
Max Rope Climbs in remaining time
Rest 2:00

Ropes: 4, 3, 2
All dl 11-10
$ki pace 1:56, 1:59, 2:03

10-16-18

 Met-Con
For Time:
100/60 Calories on Assault Bike
50 Wallballs 20/14lbs
25 Dumbbell Box Step Overs 50/35s, 24/20″

Time: 11:39

Bike in 7:03 rest 5 sec.
Wb 25 rest 5 then 25 fin at 9:03
Step ups 13 rest 10 then 12.

10-14-18

WZA Online Qualifier
WOD 4

AMRAP 16 Minutes
Climb the Ladder
2 Devil Press 50/35s
2 Dumbbell Box Step Ups 24/20″ 50/35s
4/4 6/6 8/8 10/10 etc…

Total: 12+1 devil press

Conditioning
15-12-9
DBall over shoulder 100lbs
Ring Muscle Ups

Time: 12:28

Beat my time by 2+ min

MU as 5-5-3-2, 4-4-2-2, 3-2-2-1-1

10-12-18

WZA Online Qualifier
WOD 5

For Time:
30 Back Squats 135/95lbs
30 Toes to Bar
30 Back Squats
30 Deficit Handstand Push-Ups 6/4″
30 Back Squats
30 Muscle Ups

Time: 20:54

Stopped at 19 muscle ups. Couldnt press out #20. Couldve done singles from there but not worth it.

Squats as 30, 15s, 10s
Hspu 10-8-6-4-2
Mu 5-5-3-2-2-2

Death by Rogue Bike

Finished 16 w 7 sec left. If i was mentally tougher i couldve finished 17 and matched my last output. This was good considering all the squats.

10-11-18

“Dirty 30”
For Time: 
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (115/80)
30 Toes to Bar 
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (30/20)
30 Bar Facing Burpees
30 Double Unders

Time: 25:33

Way harder than expected.

C2b 15-15
Kbs 15-15
Fs 10s
T2b 10s
Pp 10s
Dl 10s
Wb 10s

10-9-18

Conditioning
AMRAP 6 Minutes
Climb the Ladder
3 Bar Facing Burpees
3 Shoulder to Overhead 95lbs
6 Bar Facing Burpees
6 Shoulder to Overhead
9 Bar Facing Burpees
9 Shoulder to Overhead
12/12, 15/15, etc.

Total: 15+10 burpees into 18

10-7-18

Oly
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

135, 165, 165, 185

Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS

185, 185, 205, 205, 215, 215

I didnt jerk any cuz i forgot to warm them up

Conditioning
AMRAP 12 Minutes
6 Squat Snatch 135lbs
18/12 Calorie Row

Time: 4+1 snatch

10-4-18

Conditioning
4 Rounds:
20/12 Calories on Assault Bike
25 Dumbbell Snatch 50/35lbs
15 Ring Dips

Time: 13:06

Ub except dips as 8-7, 5s, 5s, 5-3-3-2-2.

10-2-18

Conditioning
AMRAP 15 Minutes
6 Burpee Box Jump Overs 24/20″
6 Dumbbell Box Step Overs 50/35s
6 Ring Push Ups

R: 8+8

9-29-18

Northlake vs Vitality vs C2 Throwdown 2018

Partner: Oliver

Wod 1:
24min alt emom
Cals rogue bike 9,11,13
Complex of powerclean, squat clean, front squat 185, 205, 225

Increase cals and weight every 8 min

We finished 205 and missed front squat on first 225 complex.

16+13 cals

Wod #2
14 min amrap
Row 13 cals (on 0,3,6,9 min)
Ladder 10,15,20,25,30,35...

Wallball 20
T2b
Partner deadlift

Total: 317 reps. Finished 17 wb in 35 set.

Wod #3
7min cap
2 rounds:
300m ski
15 synchronized bar facing burpees
25 thrusters 95#

Time: 6:06

Northlake Dynasty wins third year in a row!

9-28-18

Throwdown Practice

Did 1/3 of each WOD

9-25-18

2. Oly
Pause Low Hang Snatch Warm Up
(above knee)
4×3 @ 40-60% 1RM
Drop and Reset

75,85,95,105

Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS

130

Front squat

5x135,165,185,205 then 1 at 225 twice

5min row

30 at 85% 30 at 50%

1392m

9-23-18

2. Oly
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

135, 165, 165, 185

Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk.
NO FAILS

220 for 5 sets and jerk. Did 225 for last set, missed jerk.

3. Conditioning
3 Rounds
20 Trap Bar Deadlift 225 low grip
Run 200m
20 Box Jump Overs 30/24″

Time: 12:21

DL 20, 10-10, 10-5-5.

4. Bitch Work
Bike 60/35 Calories on Rogue Bike x 3
Rest 5:00

R1: 3:07, 435 watts

R2: 3:35, 350 watts

R3: 3:33, 356

9-21-18

3. Bitch Work
Row 6k
Each 1k split should be slightly faster than the last, Build your pace throughout the entire 6k.

2:22,2:14,2:09,2:03,1:54,1:48

After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.

4. Conditioning
4 Rounds:
20 GHD Sit Ups
15 Thrusters 115/75lbs
10 Box Step Ups 50/35lbs 24/20″
5 Bar Muscle Ups
Rest 2:00

4:27

5:46

6:38

7:07

Step ups were hardest

8-7 thrusters

Bmu ub

Ghd 20, 20, 10-10, 10-5-5

Transitions were way too long.

9-20-18

500m row

3x10 kb front squat
35# each hand

5x5 deadlift
135 225 275 300 315

15min emom
20 slamball 30#
:30 side plank
:30 side plank

No problem

9-18-18

1. Warm-up
4 Steady Rounds
30′ Handstand Walk
30 Air Squats

9:33

2B. Strength
Back Squat
5×5 @75%

225

4. Conditioning
3 Rounds:
25 Wallballs 20/14lbs
3 Rope Climbs
75 Double Unders

Time: 9:26 as 3:01, 3:20, 3:05

Wb ub, dus as 2, 1, 2 breaks. Sets were 48-8-19, 55-20, 45-29-1.

Very happy with this. Goal was sub 13

9-16-18

2. Oly
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

135 for 2 sets then 165 for 2 sets

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS

205 very happy with this

3. Conditioning
For Time:
100′ Back Rack Lunge Steps 155/105lbs
100 Heavy Double Unders (RXSG Zeus Rope)
100 Push Ups
100 Heavy Double Unders
100′ Back Rack Lunges

Time: 14:15

Lunge ub. Push ups all 5s. Dus broke 2x each.

5. Strength Prep
“Bottoms Up” Kettlebell Press
4×8 (2 sets per side)

35#. Left arm broke 2x each set

Then

Clean Lift Off
5×3

155

9-15-18

Teams of 3
35min cap
Every 5min 45 cal row and 30 t2b

250 clean and jerk as

50 at 95
50 at 115
50 at 135
50 at 155
50 at 185

We finished 9 at 185

Partners were Naeem and Matt

9-14-18

Conditioning
3 Rounds:
6 Muscle Ups
3 Squat Cleans 185lbs
4 Muscle Ups
2 Squat Cleans
2 Muscle Ups
1 Squat Clean
Rest 2:00

All mu ub, cleans as singles.

R1: 3:12
R2: 3:44
R3: 3:31

Tabata Plank Holds
8 Rounds
:20 on / :10 off

No prob

2B. Strength
Back Squat
3×3 @87.5%

185, 215, 235, 245 x3 each. Shouldve done 260 but wasnt feeling it.

9-13-18

3x5 DL

135, 185, 225, 255 at 5 each

Then 3x5 at 275

Gymnastics Accessory
EMOM for 10 Minutes
8 Box Jump Overs 24/20″
4 strict c2b

All ub with 27 sec left

10min z1 row
2:08 pace
2351m
146cals

9-11-18

5x5 back squat
70%

210

Conditioning
AMRAP 6 Minutes
40 Bar Facing Burpees
30 Overhead Squats 135/95lbs
Max Dumbbell Box Step Overs in remaining time
(24/20″ with 50/35s-2 dumbbells)

R: 4 box step ups

10min airdyne
30 on 30 off

9-9-18

2. Oly
Pause Power Position Clean Warm Up(Skip to 2:40 for the Clean portion of the video)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

135

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS

Built by 10 each set

135-185 no misses

3. Conditioning
AMRAP 12 Minutes
15 Kettlebell Swings 70/53lbs
12 Burpees to 6″ Target
9 Strict Handstand Push-Ups

R: 2+5 hspu missed number 6 at buzzer.

5. Strength Prep
Single Arm Dumbbell Push Press
4×12 (2 sets each side)

35, 50

Then

Sots Press
(From front rack)
5×5

45# bar

Terrible

9-8-18

Partner wod
35min cap
400m run w 30# ball
50 wb 30#
40 burpees
30 dl 225#
20 t2b
800m run
50
40
30 powerclean 135
20
400m run w 30 ball
50
40
30
20

Partners split reps evenly

Had 15 t2b left at buzzer

Partner: Malcolm

9-7-18

Bitch Work
Row 4k
Each 1k split should be slightly faster than the last, Build your pace throughout the entire 4k

Paces:
2:12
2:07
1:59
1:49

Conditioning
5 Rounds:
8 Touch and Go Clean & Jerk 155/105lbs
18 Pull Ups
Rest 2:00

Starting with scaled weight and building cuz i havent cleaned since tweaking sij.

R1: 1:12 ub at 95
R2: 1:19 at 115 and 10-8 pull ups
R3: 1:31 at 135 and 10-8
R4: 2:11 at 155 and 10-8
R5: 2:02 at 155 and 10-8

All cleans singles. Back felt good.

Back squat build 3x3

225 for 2 sets 245 for 1 set.

Im very happy w todays work

9-6-18

AMRAP 20:
20 Overhead Squats 75#
20 Box Jumps 24"
20 Toes to Bar 
20 Calorie Row

R: 3+10 t2b

Ohs ub, bj ub, t2b were 5s then 10-5-5.

9-4-18

10min amrap
10 wallball 20#
10 box step up 24"

R: 8+4 step ups

10min amrap
10 kb sumo dl
1min front plank

R: 5+10 dl

3 sets at 70, 3 sets at 88#.

5 steady rounds:
5 dl 135#
5 single arm (each) DB press 35#

Done

9-3-18

15-12-9
Dball 100#
Muscle Ups

Time: 15:39

Moved steady thru. More for back rehab than time. Mu as 5s, 4s, and 3s

Rest 5min

2min z1 row
2min z1 ski
6min bike 30 on 30 off

9-1-18

Team wod
30min cap
Ladder
1-2-3-4-5...

Wallball 20#
Hang powersnatch 75#
Pull ups
Burpees
Push press 75#
Squat 75#

Total: i finished 9 wb as first person.

I then went on to finish the 10 rounds after the cap.

I subbed wb squats for burpees.

Partner was Shadia

8-31-18

First day exercising since tweaked r sij on sunday.

3 rft
Run 400m
Walking lunge 20m
20 box step ups 20"
Backward walking lunge 20m

Time: 12:12

3rd round i only ran 200m cuz calf started tightening.

Rest 1min

50 box air squats ub

Rest 30 sec

5 rounds of 10 air squats walk 20m between.

Death by Rogue Bike

1 cal in min1
2 cal in min2...

Total: finished 16 with 10 sec left. I couldve done 17 bit didnt want to push my back.

8-26-18

Practice Throwdown Bike/clean ladder
EOMOM for 24min
First 8 min 9 cals bike
1 pc, 1 sqc, 1 fs 165

11 cals
185

13 cals
205

Hit 1 set of 205 + 1 powerclean.

Tweaked R SIJ

8-25-18

With a partner:
40min cap
100-90-80-70-60-50-40-30-20-10
Rogue Bike cals
Burpees
Must switch every 10 reps

Partner: Keith

Total: 10 cals into 60 set.

8-23-18

3x10 bb good mornings

5x10 RDL
135,135, 165, 185, 185

5 RFT:
200m row
10 Russian kbs 88#

Time: 6:43

Rest 3 min

3x10 DL 185

Rest 2 min

10min z1 row

Total: 2332m, pace 2:09.3

8-21-18

1. Warm-up
2 Steady Rounds
15 OHS
30 Calorie Row

2. Conditioning
“Chaos”
Ski 35/30 Calories
30/25 Burpees to Bar
45/40 Overhead Squats 50/35lbs
40/45 Pistols
25 Box Jump Overs 42/36″
110′ Heavy Sled Pull

Sub 50 GHD for bj overs cuz calf strain.

Time: 16:59

Goal was sub 16. Ski in 1:56. Burpees in 2:06. Ohs in 3:18 as 15s. Pistols as 10s in 3:56. GHD as 20-10-10-10 in 4:07. Sled pull w 3 plates in rest.

8-19-18

Teams of 2:

1. 20min cap
150 cals rogue bike
150 c2b (sets of 10 each)
150 dus each
150 cals bike

Time: 29:17

2. 15min amrap
300m row
20 wb 30#
1 lap plate push
20 db snatch 60#
20 box jump over 24"

R: 3 + 36m

8-18-18

Team of 3
30min cap

On the 5min:
42 cal rogue bike + 30 t2b

Then remaining time in each 5 min:

50 each of clean and jerk:
95
115
135
155
185

Must finish 50 reps at each weight before moving up.

Total: Ish, Keith, and I finished 27 reps at 155.

8-17-18

3. Conditioning
With a Partner
AMRAP 20 Minutes
8 Toes to Bar
6 Burpee Box Jump Overs 24/20″
4 Squat Cleans Thrusters 135/115lbs
Complete full round then switch

R: 7+6 ttb

4. Conditioning #2
With a Partner
5 Rounds:
80 Heavy Double Unders
60 Push Ups
40 Calorie Ski
Split each movement in half with partner

Time: 25:42

8-16-18

Practice Throwdown Bike/clean ladder
EOMOM for 24min
Forst 8 min 9 cals bike
1 pc, 1 sqc, 1 fs 135

11 cals
165

13 cals
185

Did it no misses.

Then cleaned 205 for 1 x 3

Missed 225 2x

8-8-18

Tabata in 5 sets each not 8:

Slamball 20#
13s

Air squats
15-18

Push ups
18, 15, 10, 8, 7

Burpees
7s and one 8

8-14-18

Front squat
10xbb
3x10 135
1x5 155
1x5 185
1x2 205
1x3 205

Strict pull ups
5x10

Done between squat sets.

135 felt way heavier and harder than it should have.

8-6-18

For time:
100 push ups
100 weighted crunching toe touches 20# slamball
100 air squats

Time: 11:45

Push ups in 4:52 as 15-15-10-10-5s
Sit ups in 3:57 (8:49) as 15 thru 90 then 10
Squats in 2:56 as 50-25-25

Rest 10 min

Run 5k

Ran 1.35 mile and then my right peroneus longus tweaked so I walked back.

8-4-18

Sunapee WOD

10 rft:
10 wallball 20# slamball
10 burpees

Time: 12:09

Goal was sub 12.

8-2-18

Deck of cards at Sunapee

Slamball 20#
Push ups
Squats
Dips

22:09

7-26-18

”Fire Storm”
For Time: 
3 Rounds: 
7 Squat Snatches (95/65)
7 Pull-ups 
7 Box Jumps Overs (24/20)

50/35 Calorie Row

3 Rounds: 
7 Squat Snatches (95/65)
7 Pull-ups 
7 Box Jumps Overs (24/20)

50/35 Calorie Row

3 Rounds: 
7 Squat Snatches (95/65)
7 Pull-ups 
7 Box Jumps Overs (24/20)

Time: 26:16

Goal was sub 25. Snatch all 4-3. Row as 2:40 and 2:59.

7-24-18

1. Warm-up
3 Rounds:
10 cal ski
10 abmat situps
10 kbs 53

2. Strength
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(Heavier than last time)

185 no misses

4. Met-Con
2 Rounds:
60/45 Calorie Ski
50 GHD Sit Ups
40 Kettlebell Swings 70/53lbs

Time: 22:44

Goal was sub 22. Ski in 3:37 and 4:00. Ghd as 25-13-12 and 15-3-7-5-5-5-5-5. That killed my time, took 5 min. Kbs as 10s.

7-22-18

1. Warm-up
5 Steady Rounds
10 Push Ups
10 Heavy Wallballs 30#
Run 200m

9:29

3. Strength Accessory
Deficit Push Ups
8×10
Place hands on 4″ plates and lower chest between them to the floor

Ub

4. Met-Con
4 Rounds:
30 Wallballs 20/14lbs
50′ Sled Push

Wallballs must be unbroken each round
Sled Push should be 25′ out and back, with a very challenging weight

Time: 13:08

Sled plus 6 plates. 2 times high, 2 times low.

5. Bitch Work
Sprint 50m x 10
Rest as needed

10 sec each, 22 km/hr

7-20-18

1. Warm-up
Move Steady Through
30 Bar Facing Burpees
40 Empty Bar Overhead Squats
Row 750m

About 10min

2. Strength
Power Snatch
7×2 80%+

145 no misses

3. Strength Accessory
Overhead Squats
5×2 77.5-80%
3 Second Pause in the bottom each rep

185 no misses

4. Met-Con
For Time:
21-15-9
Bar Facing Burpees
Front Squats 185/125lbs
Ring Dips

17:46

Pitiful. Squats are so weak. Did 5 reps at 185 and then dropped to 165 and did 6-5-5, 5s, 5-4. Dips were 11-6-4, 8-4-3, 5-2-2.

5. Interval
AMRAP 3:00 x 3
Row 600/500m
Max Bar Muscle Ups in remaining time
Rest 2:00

7,5,5

7-19-18

6 rounds:

6 strict c2b
6 strict dips
1min airdyne

5 RFT:

20 alt db snatch 50#
10 GHD

Time: 9:21 ub

7-17-18

Strength
EOMOM for 12 Minutes
3 Squat Clean and Split Jerk
70%+ 1RM

170

Deck of cards wod
Thrusters, burpees, kbs, hrpu
Aces are 11. Joker is 50 dus.

Time: 31:25 had to go with 14 cards left including the only joker. All thrusters but 8 were done of the 95.

80 of the 87 thrusters i did were in the first 16 cards.

9 hours later:

Swam 250m in about 8 minutes.

7-15-18

1. Warm-up
3 Steady Rounds
15 Push Ups
15 Empty Bar Push Press
Run 200m

Done

2. Strength
Strict Press
10×2
As Heavy As Possible

135x3, 145x3, 155x4 no misses.

4. Met-Con
10 Rounds:
3 Sandbag to Shoulder (Touch and Go) 200/150lbs
40 Double Unders

Used 150# Dball

Dus broke 1x on 4 sets.

Time: 15:17

5. Bitch Work
4 Rounds:
AMRAP 2:00
Max Calories on Ski Erg
Rest 1 minute

32, 33, 34, 36

7-13-18

1. Warm-up
Move Steady Through
30 GHD Sit Ups
40 Light Hang Power Snatch
50 Calories on AAB

Did this backward

4. Met-Con
Every 2:00 for 12:00
10 Toes to Bar
10 Clean and Jerk 135/95lbs

Finished last set with 9 sec left. Rounds 5 and 6 were all mental. C&j all singles. First 4rounds done in 1 min. T2b ub for 4 sets then 5-5, 5-2-2-1.

7-12-18

5 rft:
10 russian kbs 70
10 slamball 30
10 tgu 44

Time: 18:05 ub

Rest 60 sec

Straight into:

3 rft:
10 russian kbs 70
10 slamball 30

Time: 2:11 ub

7-10-18

Front squat
10x95
10x135
5x185
2x205
3x205

For time:
10-9-8-7-6-5-4-3-2-1
Burpee Box Over 30/24″
GHD Sit Ups
*No Rest

Time: 9:44

7-8-18

2. Strength
DB Bench Press
5×4 @ 85%+ 2RM

50, 60, 70s

3. Strength Accessory
Deficit Push Ups
8×10
Place hands on 3″ plates and lower chest between them to the floor

Plate plus 15. All ub

4. Met-Con
AMRAP 15 Minutes
7 Deadlift 315/225lbs
50′ Farmers Carry 275 on trap bar
7 Strict Handstand Push-Ups

R: 5+3 dl

Dl ub, ub, 2 sets of singles, 1-3-3, 3

Hspu 7, 5-2, then 4-2-1s

5. Bitch Work
12 Rounds:
Row 150/125m
Rest :90

22-25 sec every set. Last set 22 sec. No prob.

7-6-18

2. Strength
Power Snatch
7×3 Touch and Go
70%+

135x3 then 145x2 then failed155 then hit 135

3. Strength Accessory
Overhead Squats
7×2 75-85%
3 Second Pause in the bottom each rep

135, 155, 175, 185, 195, 195, 195 (1)

5. Bitch Work
For Time
100/70 Calories on Rogue bike
Every minute until completion including 0:00, perform 12 Chest to Bar Pull Ups

Time: 10:07

We did 12 c2b the first set then all 8s. Ended up doing 84 c2b.

7-4-18

1. Warm-up
4 Minute Ski, 4min bike
then
Floss Elbows and Calves

2. Strength
Sumo Deadlift
5×3 As Heavy As Possible
No Bounce – Silent

315

3. Strength Accessory
Strict Chest to Bar Pull Ups
5x6
Tempo of 2:1
Take twice as long on eccentric as concentric. Or, Fast on the way up, Slow on the way down

No prob

4. Met-Con
AMRAP 10 Minutes
10 Thrusters 95/65lbs
25′ Handstand Walk

R: 5+7 thrusters. 

Thrusters ub.

5. Bitch Work
3 Rounds:
Ski 500/400m
100 Double Unders

Rest 2:00

R1: 3:48
R2: 3:44
R3: 3:42

7-3-18

2. Strength
EOMOM for 16 Minutes
2 Squat Clean and Split Jerk
75%+ 1RM

190 no misses

3. Strength Accessory
Romanian Deadlifts
5×10
Tempo of 2:1
Take twice as long on eccentric as concentric. Or, Fast on the way up, Slow on the way down
Heavier than last time

190

4. Met-Con
3 Rounds:
15 Clean and Jerk 135/95lbs
25 Toes to Bar

Time: 11:13

5. Bitch Work
Every 2:00 for 20 Minutes
Run 400m
20 Handstand Push-Ups
Alternate Movements each 2 Minute window

Did 1 400 run in 1:30

7-1-18

2. Strength
Strict Press
10×1
As Heavy As Possible

4 sets at 155, 6 sets at 165

Metcon
Teams of 2 w 25min cap:

3 rounds:
20 t2b
20 burpees
20 powercleans 115

Row 80

2 rounds:
20 t2b
20 burpees
20 powerclean 135

Row 80

1 round:
20 t2b
20 burpees
20 powerclean 155

Time: 23:57
Partner was Mark
T2b were ub 10s. Burpees 5s. Cleans were 10s R1. 5s R2 with last 5 as singles. 5s as all singles R3. Row at 1300 cal/hr

6-29-18

4. Met-Con

For Time:
15 Shoulder to Overhead 165/115lbs
15 Bar Facing Burpees
30/20 Calorie Ski
10 Shoulder to Overhead
10 Bar Facing Burpees
20/15 Calorie Ski
5 Shoulder to Overhead
5 Bar Facing Burpees
10 Calorie Ski

Time: 9:28

S2o as 10 then 5s.

Legs and traps SO sore from yesterday.

6-28-18

4. Met-Con
For Time:
100 Wallballs 20/14lbs
3k on Rogue Bike
100 Wallballs

Time: 14:34

First 100 as 20s thru 80 then 10-10 in 4:01. Second 100 as 10s in 5:13. Bike in 5:07.

5. Bitch Work
6 Rounds:
Run 200m
15 Bar Facing Burpees
Rest 2:00

Time: 13:41

I did it ub because i didnt see the rest.

6-26-18

Strength
Power Clean and Push Jerk
5×5 @ 75%+
Drop and Reset Reps
Rest 2 Mins between sets

185

Bitch Work
AMRAP 10 Minutes
15 Toes to Bar
60 Double Unders
10 Toes to Bar
40 Double Unders
5 Toes to Bar
20 Double Unders
(Start over, no rest)

R: 2+79

6-24-18

1. Warm-up
4 Rounds:
10 Calories on Bike
10 Push Ups

4:39 ub

2. Strength
Bench Press
5×5 @ 80%+ 2RM

Did db incline on ball with 70 each hand

3. Strength Accessory
Deficit Push Ups
8×10
Place hands on 2″ plates and lower chest between them to the floor

Ub

4. Met-Con
5 Rounds:
8 Sandbag to Shoulder 150/100lbs
100′ Sandbag Carry
15 Dumbbell Push Press 70/50s

Time: 15:45

Did girl weights. Pp as 10-5, 8-5-2, 5s, 7-4-4, 6-4-3-2.

6-22-18

1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Overhead Squats
Row 500m

20-20 ohs

2. Strength
Power Snatch
7×4 Touch and Go
70%+

135 for 3 sets, 155 for 2 sets, 135 for 2 sets.

3. Strength Accessory
Overhead Squats
7×3 70-80%
3 Second Pause in the bottom each rep

155

4. Met-Con
5 Rounds:
5 Squat Clean Thrusters 205/135lbs
4 Rope Climbs
20 GHD Sit Ups

Time: 22:44

I did 135 and shoukdve done 155 in hindsight.
Ghd were 20, 20, 10-5-5, 5s.

6-21-18

4. Met-Con
AMRAP 12 Minutes
Climb the ladder
1 Muscle Up
1 Power Snatch 145/110lbs
2/2 3/3 4/4 etc…

R: 1 snatch into the 7 set.

I missed 2 snatches, the first rep on set 5 and the 2nd rep on set 6.

All MU UB until set 7 as 4-3.

5. Bitch Work
For Time:
Ski 1k
100′ Handstand Walk
Rest :60
Ski 750m
75′ Handstand Walk
Rest :60
Ski 500m
50′ Handstand Walk
Rest :60
Ski 250m
25′ Handstand Walk

I finished the 75' hs walk at 15:12.  Fell 3 feet short at 14:59.  Walks weren't great today, my best one was 22 feet at the buzzer.

Ski was 1:58 pace.

6-19-18

2. Strength
Box Squat
10×2 @ 50-60%
Speed Work
Rest :30-:60

155

4. Met-Con
21-15-9
Power Cleans 155/105lbs
Box Jump Overs 24/20″
Chest to Bar Pull Ups

Time: 9:58
Clean sets we're divided by 3. Bjo ub. C2b were 11-10, 9-6, 9.

6-17-18

2. Strength
Find 2RM Bench Press

245

3. Conditioning
“Helen”
3 Rounds
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull Ups

Time: 7:30 ub

4. Conditioning #2
3 Rounds:
40/25 Calories on AAB
20 Bar Facing Burpees

Time: 15:25

6-16-18

10min AMRAP 25m swims during life guard break

350m total
14 rounds of 25m
Last 150 was in 50m increments.

6-15-18

1. Warm-up
3 Steady Rounds:
12 Hang Snatch 95/65lbs
18 Air Squats
24/18 Calorie Ski

This felt like a WOD in 90 degrees.

2. Strength
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

165

Failed 2x cuz hang. Hit on 3rd attempt.

3. Conditioning
5 Rounds:
3 Squat Snatch 155
50′ Handstand Walk

17:35

Best hs walking I've ever done.
Missed the snatch 4x.

4. Conditioning #2
AMRAP 10 Minutes
20 Dumbbell Hang Clean and Jerk 50/35lbs
(10 each side)
10 Handstand Push-Ups

3+5 hspu

6-14-18

Strict press
3x10
95

25min amrap
1min z1 airdyne
20 box jumps 24"
15 slamball 30#

R: 9+45 sec

6-12-18

1. Front Squat
5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
Rest as needed between sets.

200, 215, 200, 225, 200, 240

Conditioning
AMRAP 15:
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)

R: 3+14 DL

All ub

6-10-18

Partner WOD
15min cap
3min amrap
Row 13 cals
10 wb 30#
10 t2b
10 partner DL 315

Every 3 minutes back on the row and add 5 reps to each round.

R1: 2+10 t2b
R2: 1+ 11 do
R3: 15 do
R4: 1 do
R5: 29 t2b

6-8-18

Partner WOD
0-8min you go one min I go one min, must finish in a min
9 Cal bike
1 each of power lean, squat clean, front squat at 105
9-16min
11cal
115
17-24min
13cal
135

I had girl partner so did her weights. Guy weights were 185, 205, 225.

Partner WOD
7min cap
2 rounds
300m ski
15 synchro bar facing burpees
25 thrusters 95

Time: 6:19

6-7-18 2018 Regional Event 1

Conditioning #1
Event 1
“Triple 3”

For Time
Row 3k
300 Double Unders
3 Mile Run

Time Cap: 49 minutes

Time: 46:56
Row 11:37
Dus 5:14 (31:21 left)
Run 29:25 (2:04 left)

6-5-18

Conditioning
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Dumbbell Snatches 50#

R: 5+16 cals
All ub til last c2b was 7-5.

6-3-18

2. Lift
Find 3RM Front Squat

245

3. Conditioning
AMRAP 3 Minutes
Max Clean and Jerk 95/65lbs
Rest 3:00
AMRAP 3 Minutes
Max Bar Muscle Ups
Rest 3:00
AMRAP 2 Minutes
Max Overhead Squats 95/65lbs
Rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
Rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
Rest :90
AMRAP :90
Max Pull Ups

Total: 192

49, 22, 31, 37, 20, 33

Did better overall by 1 Rep. 7 better on c&j (did 34 in first 2min).

6-1-18

Snatch max
185

Conditioning
3 Rounds:
10 Power Snatch 135/95lbs
20/12 Calories on Bike
30 Wallballs 20/14lbs

Time: 12:47
29 sec faster compared to 4/7/18.

Snatches all singles. Bike 300+ watts. Wb 30, 15-15, 15-15.

Last time I was ub on all wb but slower. Breaking on the third set today allowed Adam to beat me by 3 reps going ub. I cycle the bar way faster.

Gymnastics
3 Rounds:
15 Deadlift 155/105lbs
50′ Handstand Walk

PR my hs walk in 3rd set with 2 straight 25' walks.

Did it not worry about time cuz my hs walk is terrible. Wanted to focus on quality.

5-31-18

Conditioning
AMRAP 20 Minutes
50 Double Unders
5 Squat Cleans 205/145lbs
5 Muscle Ups

R: 5+44 dus

Beat my 4/3/18 score of 4+3 cleans.

Cleans were all singles. Felt heavy but was able to cycle the bar faster. 3 sets of dus ub (3, 4, and last). All mu ub.

5-29-18

Conditioning
For Time:
50 Burpee Box Jump Overs 24/20″
(Box Facing, No Hands)
50 Single Arm Dumbbell Clean and Jerk 50/35lbs
(Switch hands anytime)
50 Handstand Push-Ups
10 Minute Cap

Total: 11 hspu

Burpee bjo ub in 5:15, db c&j in 5s ub in 3:00, hspu as 6-4-1.

Gymnastics
AMRAP 9 Minutes
Run 200m
9 pull ups

R: 6+100m ub

5-27-18

1. Warm-up
Move Steady Through
Row 500m
30 Light Good Mornings
Row 500m

2. Lift
Front Squat
3×8 @70%+

195

3. Met-Con
6 Rounds:
10 GHD Sit Ups
14 Power Snatch 75/55lbs
18 Cal Ski

Time: 16:58

Ub

4. Gymnastics
For Time:
80 Toes to Bar
Choose a sustainable fixed set and repeat until you reach 80 reps

Did 5 sets of 10 in 4 min. Stopped there cuz last 5 reps of 5th set were hanging singles.

5-25-18

2. Lift
Power Snatch
Touch and Go
5×5
(Heavier than last time)

155

Missed 5th on 2nd set, 4th set, and 5th.

3. Met-Con
5 Rounds:
20 Kettlebell Swings 70/53lbs
30 Push Ups
Row 500m
Rest 2:00

R1: 3:16
R2: 3:48
R3: 4:35
R4: 5:05
R5: 5:35

Kbs ub until the very last rep I couldn't hold anymore and dropped after 19 of last round.

Push ups were 10s, 10-10-5-5, 5s, 5-5-5-5-3-2-2-2-1, 5-5-5-4-4-3-3-1

Row was 1:40, 1:46, 1:52, 1:55, 1:56

5-24-18

Conditioning
5 Rounds:
100′ Farmers Carry 70/53s
5 Squat Cleans 205/135lbs
2 Legless Rope Climbs

Time: 21:43

Cleans were singles, rest ub.

5-22-18

Conditioning
AMRAP 30 Minutes
Bike 15/10 Calories
50 Double Unders
Row 15/10 Calories
15 Burpees to 6″ Target

R: 7+14 dus

2 sets of dus ub.

5-20-18

1. Warm-up
Move Steady Through
Ski 500m
50 Goblet Squats
Ski 500m

2. Strength
Snatch
Every :30 for 6 Minutes
1 Rep at 75-80%

150 which was 80%. Missed the 11th rep then hit it.

3. Met-Con
3 Rounds:
12 Hang Power Snatch 135/95lbs
12 Push Press
24 Bar Facing Burpees
Rest :60

I did 115 because 135 is 75% of my max and would've taken forever.

R1: 3:10
R2: 4:33
R3: 5:41

I rested 30 sec beyond the 60 for the second set and 60 beyond 60 in the third. I included that rest time in my round time.

Snatches ub, 6-6, 6-6. Push press 12, 12, 7-5. Burpees ub but slow.

5-17-18

Conditioning
50-35-20
Wallballs 20/14lbs
Push Ups
Calorie Ski

Time: 17:46

Wb were 50, 20-15, 20
Push ups 50 took 3 min in 8s, 35 as 8-8-5-5-5-4, 20 as 6-5-5-4. Pathetic.
Row in 2:25, 1:38, 0:41.

5-15-18

Met-Con
For Time:
9 Power Cleans 185 lbs
9 Front Squats
9 Push Jerk
27 GHD Sit Ups
6 Power Cleans
6 Front Squats
6 Push Jerk
18 GHD Sit Ups
3 Power Cleans
3 Front Squats
3 Push Jerk
9 GHD Sit Ups

Time: 15:17

Cleans all singles
FS 5-4, 6, 3
Jerks all 3s
Ghd ub

5-13-18

2. Lift
Front Squat
3×8 @70%+

185
Felt good.

2A. Lift
Push Press
2-2-2-2-2
Build weight over sets

185, 185, 185, 195, 205

3. Met-Con
3 Rounds:
Ski 500m
Straight through Snatch Ladder
5 @ 135
4 @ 145
3 @ 155
2 @ 165
1 @ 175

Time: 35:16
Ski all 1:55 pace
Misses: first 165 of first round, second 165 of second round, 2x at 175 of second round, 2x at 155 of third round, first 165 of third round. I did all reps.

Happy to hit 165 and 175. Haven't attempted that weight in months.

5-12-18

Met-Con
3 Rounds:
AMRAP 4:00
50 Wallballs 20/14lbs
20 Toes to Bar
Max Bar Muscle Ups in remaining time
Rest 2:00

R1: 7 bmu
Done with wb in 1:52 as 36-14. 10-10 ttb done with 1:08 left. 5-2 bmu

R2: 5 bmu
Done with wb at 1:53 as 25-25. 10-10 ttb done with 1:04 left. 5 ub bmu

R3: 0 bmu, missed my only attempt.
Done with wb at 2:02 as 25-25. 10-5-5 ttb with 0:42 left. Missed only bmu attempt.

5-10-18

3. Conditioning
4 Rounds:
100 Double Unders
20 Handstand Push-Ups
10 Squat Clean Thrusters 155/105lbs

Time: 31:28
Dus were way too many breaks
Hspu as 6-8-6, 10-5-5, 10-5-5, 8-4-6-2
Thrusters all singles

5-8-18

2. Strength
Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%

185 no problem. I hit 2 at 205 after completing and should've worked there.

3. Met-Con
For Time:
50 Toes to Bar
100′ Dumbbell Walking Lunge Steps 50/35s (Front Rack)
25 Bar Muscle Ups
100/80 Calorie Row

Did this in my garage so only could do the ttb and lunges. Did lunges with 100# bb.

Ttb as 4 sets of 10 then 5-5 in 3:40. Finished lunges at 5:31.

4. Gymnastics
2 Rounds:
Death by Strict Handstand Push-Ups
Min 1 – 1 Strict Handstand Push-Ups
Min 2 – 2 Strict Handstand Push-Ups
etc. Until failure
Rest 3:00
Repeat

R1: 4 reps into 7 round
R2: 5 reps into 6 round

5-6-18

1. Warm-up
3 Steady Rounds:
Row 150m
10 Hang Power Cleans 95/65lbs
30 Double Unders

2a. Strength
Front Squat
6×2 @85%

185 for 3 sets then 205, 215, 235

2b. Strength
Split Jerk
1-1-1-1-1-1-1
Build weight over sets

185, 185, 205, 215, 225 miss, 225, 225

3. Met-Con
AMRAP 8 Minutes
In a Vest*
Run 100m
8 Lateral Bar Burpees
8 Chest to Bar

5+8 burpees.

4. Gymnastics
Toes to Bar
Find a Max Set
Rest 2-3 Minutes
Then
AMRAP 6 Minutes
Complete 1/4 of your Max Set Unbroken as many times as possible

Max 27

7 rounds of 7 in 6 min.

5-4-18

1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Thrusters
Row 500m

2. Strength
Snatch
Every :45 for 9 Minutes
1 Rep at 72.5-80%

155
Power 1-6. Missed 6th bit hit 2nd attempt.
Squat 7-12 no misses.

3. Met-Con
5 Rounds:
Assault Air Bike 15/9 Calories
15 Deadlifts
R1 – 225/155lbs
R2 – 255/175lbs
R3 – 275/185lbs
R4 – 295/195lbs
R5 – 315/205lbs
Rest 2:00
*One bar, change weights during rest.

R1: 1:28 ub
R2: 1:30 8-7
R3: 1:56 5s
R4: 2:20 5s
R5: 3:34 3, 1-1-1, 3, 1s

5-3-18

Back Squat
5x2
245

10min row
:30 on
:30 z1

Total: 2689m, 190 cals

5-1-18 pm

Deadlift
5x3 at 62.5%
No bounce

265

5-1-18

4. Gymnastics
EMOM for 10 Minutes
3 Bar Muscle Ups
Max Air Squats in :20
Both movements in same minute

All bmu ub. Squats had 2 sets of 20, one of 21, 19, three 18 and rest 17. Started with 3 straight 17s.

5. Accessory
AMRAP 7 Minutes
7 Double Kettlebell Clean and Push Press
7 Burpees to Target 6″
KB should be Unbroken, choose weight accordingly.

R: 6+2 burpees with 35# in each

Goal was 7 rounds. Real close. Had one long rest that cost me.

4-29-18

2. Lift
Front Squat
3×8 @70%+

165

Push Press
2-2-2-2-2
Build weight over sets

155, 185, 205, 205 (missed 2nd), 195

3. Met-Con
3 Rounds:
8 Sandbag to Shoulder 150/100lbs
15 Burpee Box Jump Overs 30/24″

Time: 8:09

Did 100# Dball for 12 reps each round to be equal to 8 reps at 150. All ub. Fell on one bjo on last set.

4-27-18

2. Lift
Power Snatch
Touch and Go
5×5
(Heavier than last time)

3. Met-Con
4 Rounds:
AMRAP 3:00
12 Hang Squat Cleans 155/105lbs
12 Ring Dips
Handstand Walk for distance in remaining time
Rest 2:00

4. Gymnastics
For Time
40-30-20-10
Push Ups
Run 400m

Time: 12:12

4-26-18

 Strength
Squat Clean
Every :45 for 9 Minutes
1 Rep at 72.5-80%

195
No misses

Conditioning 
AMRAP 8: 
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…

R: 15 squat clean into 18 set.
Cleans ub thru 12 then 8-7, 6-9
Ttb ub thru 9 then halves

4-24-18

Met-Con
21-18-15-12-9-6-3
Power Cleans 95/65lbs
Toes to Bar
Run 200m

Time: 20:55

All cleans ub. T2b all split in half except 6, 3.
Too much rest. Better would be break cleans and go ub t2b.

4-20-18

1. Warm-up
Move Steady Through
Run 400m
30 Light RDLs
Run 400m

2. Strength
Snatch
EMOM for 12 Minutes
1 Rep at 70-80%

145 across. Missed the 7th rep but hit 2nd try. This was easy.

3. Met-Con
4 Rounds:
25 Pull Ups
25 Unbroken Overhead Squats
R1 – 75/55lbs
R2 – 95/65lbs
R3 – 115/75lbs
R4 – 135/95lbs
Rest :90

R1: 1:22
R2: 1:50
R3: 3:55
R4: 5:51
Total: 18:21

All pull ups ub. Ohs ub, ub, 10-10-5, 10-8-7

4. Gymnastics
3 Rounds:
25 Ring Dips for time
Rest :90

R1: 0:54 as 15-10
R2: 1:22 as 10-8-7
R3: 2:01 as 7-5-4-4-3-2

4-18-18

10 min amrap
Kb snatch 53#
Change hands as needed.

167
All 10s and 7 to finish.
First 40 ub switch in air in 1:52. 100 at 6:42.

4-13-18

2. Lift
Power Snatch
Touch and Go
5×5

125 for 3 sets, then 135 then 145. No misses.

3. Met-Con
5 Rounds:
21 Thrusters 95/65lbs
3 Legless Rope Climbs
Rest 2:00

R1: 2:36
R2: 3:12
R3: 3:28
R4: 3:58
R5: 3:33

Thrusters as 16-5, 11-10, then 7s.

4. Gymnastics
Push Ups
Accumulate 75 Reps with a 2″ Deficit

7min as 5 every 30 sec

4-12-18

4 Rounds:
Bike 1k
15 Toes to Bar
15 Kettlebell Swings 70/53lbs

Time: 12:15

Bike computer didn't work so I rode for 1:50 each round. Kbs were Russian. T2b all ub.

4-10-18

2. Strength
Squat Clean
EMOM for 12 Minutes
1 Rep at 70-80%

185 was 75% as 1 every 30 sec to save time.

3. Met-Con
For Time:
Run 800m
30 Deadlift 275/185lbs
30 Ring Dips
30 Box Jump Overs 30/24″
Run 800m

Time: 14:35
Ran outside in 3:19 and 3:55. Dl all 5s in 3:00. Ring dips as 10-7-7-6 in 1:59. Bjo took a short break at 6, 15, and 22 in 2:18.

4-8-18

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

2. Lift
Find 3RM Front Squat

245

3. Conditioning
AMRAP 3 Minutes
Max Clean and Jerk 95/65lbs
Rest 3:00
AMRAP 3 Minutes
Max Bar Muscle Ups
Rest 3:00
AMRAP 2 Minutes
Max Overhead Squats 95/65lbs
Rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
Rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
Rest :90
AMRAP :90
Max Pull Ups

Total reps: 191
I beat Ryan by 1 and Matt by 2

40 ub singles clean and jerk. Did 30 in 2:14.
25 bar muscle ups as 10-8-4-3
35 ohs as 20-3-7-5
32 c2b as 10-8-7-5-2
21 thruster as 10-5-6
36 pull ups as 15-10-5-5-1

4-6-18

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

2. Lift
Find 1RM Power Clean

235
Stopped there cuz wrist is feeling better and don't want to set it back

3. Conditioning
3 Rounds:
10 Power Snatch 135/95lbs
20/12 Calories on Bike
30 Wallballs 20/14lbs

Time: 13:16
Snatch all singles. Missed 6th rep in 3rd set.
Bike at 305 watts on rogue
Wb ub

4-5-18

Conditioning
AMRAP 20 Minutes
50 Double Unders
5 Squat Cleans 205/145lbs
5 Muscle Ups

R: 4+3 squat cleans
Just short of my goal of 5 rounds. Squat cleans we're heavy from the start. No misses. Muscle ups were ub. 2 of 5 dus sets ub.

4-3-18

1. Warm-up
3 Steady Rounds
Row 400m
20 Box Step Ups 24/20″

10:44, oops did 4 rounds.

2. Strength
Find your 5RM Touch and Go Deadlift
Check out our video for some efficiency tips HERE
Do not drop, bounce, or punch the barbell. There should be zero momentum added to the barbell from the floor

365

3. Conditioning
For Time:
Run 1k
Row 1k
Bike 3k
Row 1k
Run 1k

Time: 25:50

Run 6:02
Row 3:45
Bike 4:53
Row 3:44
Run 6:10

3-31-18 Jesus WOD

For time:
100 dus
800m back rack walk 185#
100 burpees

Time: 20:43
Dus as 78-22 in 1:10
Walk dropped at 200, 400, and 600m and total time of 12:12
Burpees ub in 7:00.

3-30-18

1. Warm-up
3 Rounds:
15 Good Mornings 75/55lbs
25 Walking Lunge Steps
5 Strict Handstand Push-Ups

2. Strength
Deadlift
3×12 @50-55% of 1RM
For Speed

225 ub in 18 sec

3. Met-Con
With a Partner, 7 Rounds Each
3 Reps of (1 Ring MU + 2 Ring Dips)
12 Box Jump Overs 24/20″
*Partner 1 finishes the entire round before Partner 2 begins, and vice versa

Times: 23, 23 ,23, 34, 35, 43, 58 sec

First 3 sets I did 1 mu and 2 dips until someone pointed out that totals 1 rep and I have to do 3. Sets 4-7 were correct. Ub until the last rep on last set of mu/dip.

4. Interval
4 Rounds:
8 Dball Squats (Bear Hug) 100#
8 Paralette Handstand Push-Ups
8 Dball Cleans 100#
Rest 3 mins
Pick a Sandbag weight that you can continue to move with.

R1: 2:14
R2: 2:21
R3: 1:46
R4: 1:42

I had to do normal hspu. Failed 1 paralette attempt on 1 and 2 sets before moving to hspu.

3-29-18

Strength
Pause Front Squat
Build to a Heavy Triple
Then perform 3×3 @ 80% of your triple

Built via 95, 135, 165, 185, 205

Then 3x3 at 165

WOD:

21-18-15-12-9-6-3
CAL ROW
KBS
100m run between each set

Time: 12:36
Ub

3-27-18

4min amrap
200m run
Max wallball 20#

Total: 70 wallball
Wb were 30, 7, 23, 10 in 2:55.

Every 2 Mins for 10 Mins
15 Burpee Box Jumps @ 30/24″

I did it. Rounds were 1:28, 1:32, 1:43, 1:59, 1:58. No misses.

3-25-18 Open 18.5

7min amrap
3 thrusters 100#
3 c2b
6 thrusters
6 c2b
9 thrusters
9 c2b...

Total: 97, 7 thrusters into 18

I was a mentally week pansy. Should've been at 105+ at least. C2b died on 15 set. Was doing 3s.  Started them at 4 min and wasn't back on thrusters til 30 sec left.

3-22-18

Warm up
3 rounds steady
10 strict pull ups
5 efficiency thrusters 45#

 Met-Con
3 Rounds:
25 Thrusters 45/35lbs
Row 25/20 Calories

Time: 7:52
Ub and decent transitions.

3-20-18

18min progressing emom:

5,6,7,8,9,10 each minute
Thrusters 95#
Box jumps
Wallball 25#

3-16-18 Open 18.4

Workout 18.4
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.
Women use 155lbs, then 205lbs

Total: 106, 16 reps at 315.
Diane in 5:57.

Diane dl as 11-10, 8-7, 9
Hspu as 9-7-5, 8-7, 5-4

315 dl as 3-2 then singles.

I'm happy with it. It's been over a month since I'd done hspu. All sets we're bigger than I planned. 315 felt heavy!

3-13-18

1. Warm-up
AMRAP 4 Minutes
9 wallball 30#
6 Bar Facing Burpees

R: 4+5wb

3. Met-Con
4 Rounds:
Ski 500/400m
30 Overhead Squats 75/55lbs

Time: 16:32
All ohs 15-15. All ski sub 2 min.

3-11-18

1. Warm-up
3 Steady Rounds:
15 Toes to Bar
12 Push Press 115/75lbs
10 Calories on Bike

6:42 ub

2. Lift
SPLIT Jerk 3×3 – Moderate, Heavy, Moderate

95, 135, 95

Wrist is hurting so took it easy.

3. Met-Con
4 Rounds:
Run 400m
4 Rope Climbs
8 Push Jerk 205/145lbs

Did 8 kbs at 70# instead of jerks to save wrist.

Time: 17:09
May have done 5 ropes in second set, couldn't remember if I was at 3 or 4 so I did 2 more.

3-9-18 Open 18.3

. Primer
4 Rounds:
10 Box Jump Over
10 Empty Bar Overhead Squats
10 Calorie Row
2 Muscle-ups (Alternate rounds between ring and bar)

2. Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB Snatch, Women perform 80-lb OHS, 35-lb DB Snatch
Time cap: 14 minutes

Total: 584
1 round plus 20 dus
Dus were 100, 82-18, then 50ish til last 2 sets we're choppy. I'm happy, not sure I could be less choppy that deep in the WOD.
Muscle Ups all 4s.
Ohs 10-10
Db snatch 10-10

3-8-18

3. Met-Con
AMRAP 20 Minutes
100′ Farmer’s Carry 50/35lbs
50 Double Unders
20 kbs 53#
15/10 Calorie Bike

R: 6+1 dus

One set of ub dus. Rest ub.

3-6-18

1. Warm-up
AMRAP 4 Minutes
40 Wallballs 20/14lbs
15 Lateral Burpees over Rower
Row with remaining time

433m in 1:30.
WB ub in 1:21
Burpees ub in 0:54

3. Met-Con
3 Rounds:
Run 200m
12 Kettlebell Swings 70/53lbs
12 Chest to Bar

Time: 6:49 ub

3-4-18 18.2/2a

Open 18.2
12 min amrap
1 to 10
Db front squat 50# ea
Bar facing burpee

Time: 7:23
Shaved 1:22 off time. Burpees far more efficient

Lift: missed 205, legs were SO DEAD. Hit 185. Hit 205 at buzzer.

3-2-18 Open 18.2/2a

1. Primer
Bike 5:00
Warm up to 90% Squat Clean

3 Rounds:
6 Dumbbell Squats
6 Bar Facing Burpees
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.

2. Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells, Women use 35-lb dumbbells

Time: 8:45

Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a

Hit 205 and missed 225 2x. Caught it the second time but didn't have legs left to stand.

3-1-18

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

2. Strength
EMOM 10:00
1 Squat Snatch @ 80% of your 1RM

145

One miss at rep 7. Lost out front.

3. Met-Con
AMRAP 15 Minutes
25 Air Squats
2 Rope Climbs (4 rope pull ups)
15 Shoulder to Overhead 75/55lbs

R: 9+8 squats. I just kept it a steady pace, wasn't rushing. Probably 70-75%.

2-27-18

Warm up
4min amrap
5 burpees
10 kbs 53#

R: 6

For Time: 
400 Meter Run
21 Front Squats (115/80) 
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats (115/80)
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (115/80)
9 Burpee Box Jumps (24/20)
400 Meter Run

Time: 18:05
Squats as 11-10, 15, 9.

2-25-18

1. Warm-up
2 Steady Rounds:
10 Dumbbell Push Press 40
10 GHD Sit Ups
10 Strict Pull Ups

2. Lift
3×3 Push Jerk – Moderate, Heavy, Moderate.

185, 215 missed 3rd, 185

3. Met-Con
For Time:
10 Bar Muscle Ups
20 Front Squat 165/115lbs
10 Bar Muscle Ups
30 Shoulder to Overhead 165/115lbs
10 Bar Muscle Ups
20 Front Squat
10 Bar Muscle Ups

Time: 20:04

Bar muscle ups 10, 5-5, 5-5, 5-3-2. The break on last set into 3-2 cost me sub-20 min time.
Front squats 10-5-5, 5s
S2o 5s

2-23-18 Open 18.1

20min amrap
8 t2b
5 db hang power clean and jerk each arm 50#
14 Cal row

R: 10+7 db clean

2-22-18

Warm-up
3 Rounds:
20 Box Jump Overs 20/16″
15 Calories on Row
10 Overhead Squats 95/65lbs

Time: 7:04
Ub no rest. Bj up step down on the over.

Met-Con
3 Rounds:
50 Wallballs 20/14lbs
Run 400m

Time: 12:59
Wb all 25s
Run were 2:20, 2:20, 2:02

2-20-18

Met-Con
For Time:
15 Deadlift 225/155lbs
15 Bar Facing Burpees
12 Deadlift
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees

Time: 6:04 ub

Interval
AMRAP 12 Minutes
12/8 Calories on Bike
9 Toes to Bar
Rest :30

R: 8 rounds
Finished round 8 with 17sec left. T2b ub thru 4 sets then 5 with 4 singles. If I could keep t2b ub maybe could finish 10.

2-18-18

Warm up
5k bike

9:52, 82 cals

Met-Con 
AMRAP 20 Minutes
21 Front Squats 135/95lbs
21 Calorie Row
21 Pull Ups

R: 4+11 front squat.
Squats as 11-10, 11-10, then 8-7-6, 8-7-6, 11
Pull Ups 11-10s

2-16-18

1. Primer
12-9-6
Row For Calories
Burpees over Rower

2. Strength
Front Squat
50 Reps for time @ 67.5%
Rack/Unrack anytime

My back is so tight from db snatches yesterday. I did 50 reps at 165 in sets of 5. Tried to do 5 rest 20.

Time: 6:54

3. Met-Con
6 Rounds:
50 Double Unders
6 Power Snatch 185

I did 75% max for snatch (145) for two sets then had to drop to 135. All singles.
Dus broke all but one set.

Time: 14:28

4. Interval
AMRAP 4 Minutes
7 Push Jerk 135/105lbs
7 Lateral Burpees
Rest :60

R: 3+3 PJ
Finished 3 rounds in 3:21

AMRAP 3 Minutes
Max Distance Handstand Walk
Rest 2:00

Distance: 1x down

AMRAP 4 Minutes
7 Push Jerk 135/105lbs
7 Lateral Burpees
Rest :60

R: 3+2 PJ
Finished 3 rounds in 3:27

AMRAP 3 Minutes
Max Distance Handstand Walk

Distance: 1x down

2-15-18

Met-Con 
Five 6:00 Rounds
40 Wallballs 25#
30 Dumbbell Snatch 50/35lbs
Max Calories on Rower in remaining time
No Rest

Cals 31, 15, 9, 1, none

Last round got 27 snatch. Def should've been back on Rower for a cal or two. I broke 1x too many on snatch.

WB as 20-20, 20-10-10, 20-10-10, then 10s

2-13-18

3 Rounds For time:
15 ghd
15 box jumps 24"

Time: 4:12

5 rft:
6 alternating TGU
10 slamball 30#

Time: 14:15

Straight into 5min z1 row
1218m at 2:03.5 pace

2-11-18

1. Warm-up
Row 100/80 Calories

Time: 7:38

3. Met-Con 
AMRAP 20 Minutes
3 Rounds of “Cindy”
3 Squat Cleans 165lbs
Add 10/5lbs each Round

4+44 reps
That's 3 squat cleans at 195 plus 9 pushups in the second round.

2-9-18

1. Primer
3 Rounds:
Row 200m
15 Push Ups

2. Strength
Front Squat
50 Reps for time @ 65%
Rack/Unrack anytime

185 as a 10 min emom of 5 reps.
Finished in 9:17

3. Met-Con 
For Time:
25-20-15-10
Toes to Bar
Power Snatch 75/55lbs

Time: 9:54
T2b as 13-7-5, 8-7-5, 8-4-3, 4-2-1-1-1-1
Snatch as 10-8-7, 8-7-5, 5-5-5, 5-5

 Accessory
NOT for time
12 Rounds:
10/7 Calories Bike
2 Strict Muscle Ups

2-8-18

Conditioning
AMRAP 18:
18 Calorie Bike
15 Wallballs (24#)
12 Dumbbell Snatches (50#)
9 Toes to Bar

R: 5 + row + picked up the wallball
All ub

2-6-18

2. Conditioning
AMRAP 3:
24 Lateral Burpees Bar Jump Overs
21/16 Calorie Row
Max Power Cleans (135/95)

T: 5 cleans

rest 3 minutes

AMRAP 3:
21 Lateral Burpee Bar Jump Overs
18/14 Calorie Row
Max Power Cleans (155/105)

T: 8 cleans

rest 3 minutes

AMRAP 3:
18 Lateral Burpee Bar Jump Overs
15/12 Calorie Row
Max Power Cleans (185/135)

T: 5 cleans

rest 3 minutes

AMRAP 3:
15 Lateral Burpee Bar Jump Overs
12/10 Calorie Row
Max Power Cleans (205/145)

T: 2 and 1 miss in 1min.

2-4-18

1. Warm-up
Bike 5/4k

2. OLY
3 Sets:
1 Snatch from floor + Max Rep Hang Snatch (above knee)
@70-75% current 1RM Snatch
Rest 3-4 Minutes

10, at 115
10 at 125
8 at 125

3. Met-Con 
3 Rounds:
50 ft Dumbbell Front Rack Lunges 50s
30 Box Jump Overs 24"
60 Double Unders

Time: 11:26
Broke 1x ea dus. Rest ub.

After completing pieces 1-3, Please choose TWO of the following based on perceived weaknesses.

4. Strength
Deadlift
3-6-9-12

345, 315, 295, 275 ub

5. Bitch Work
30 Rounds:
Row 250m
Rest :30

6. Accessory
EMOM for 15 Minutes
7 Unbroken Toes to Bar

All ub in 12 sec

2-2-18

Front Squat
40 reps for time at 62.5%

175 as 10-10-5-5-5-5

Time: 5:15

Second set of 10 was slow. Fast sets of 5 would've been faster.

14min amrap
10 db deadlift 50# each
20 wallball 20#
60' handstand walk

Total: 2+30'

Hs walk was terrible.

For time:
2k row
200 dus
10 rounds of c2b Cindy

Time: 23:52
Row in 7:45
Dus in 4:15. Started with a set of 50.
Cindy in 11:52. All c2b ub. Ub hand release push ups thru 5 then 5-3-2. Squats ub.

2-1-18

3 Rounds:
AMRAP 5:00
Climb the ladder
3 Calorie Row
3 Calorie Bike
6/6, 9/9, etc..
Rest 2:00
Start over each AMRAP

R1: 15 + 5 on bike
R2: 5 Cal row into 18 set
R3: 4 Cal row into 18 set

1-26-18

2. Strength
Front Squat
40 Reps For Time @ 60%
Rack/Unrack Anytime

165 in sets of 10. Wanted to do as emom but ended a bit slower.

Time: 4:23

3. Met-Con 
10 Rounds:
2 Rope Climbs
2 Squat Clean Thrusters 145lbs

Time: 10:45

Bitch Work
5 Rounds:
Run 400m
15 Bar Facing Burpees
Rest :60

Got 2 rounds and had to leave for parent teacher conference.

R1: 3:13
R2: 3: 14

1-25-18

Met-Con 
Five 3:00 Rounds
20 Kettlebell Swings 70/53lbs
20 Air Squats
Max Double Unders in remaining time
No Rest

R1: 62
R2: 65
R3: 44
R4: 70
R5: 59

Total 300 dus. Biggest set was 48.
All kbs  and air squats ub.

10min z1 bike

1-23-18

1. Primer
AMRAP 4 Minutes
Row 150m
10 Dumbbell Push Press 40

Total: 4+102m

2. Interval 
Every 3:00 until failure
15 Calories on row
12 Lateral over bar Burpees
10 Power Snatch 95lbs

R: 4+8 snatch

I definitely could've and should've been in the 6 round at least. I spent the first 12 sec of round 5 breathing and I dropped the bar once.

All snatches 5-5 except last set was 5-3

Happy First Birthday Alex!

1-21-18

2. Strength
Find a 1RM Push Jerk

225,

3. WOD
3 Rounds:
10 Power Snatch 145lbs
15 Muscle Ups

Time: 17:50
Snatch all quick singles.
Mu all 5s through 35. Last 10 were 3-3-2-1-1
First round 4:20
Second round at 10:35
Finished 3rd snatches at 14:00

4. Interval
In 3:00 Complete
30 Wallballs 20/14lbs
10 Ring Dips
Rest the remainder

In 3:00 Complete
32 Wallballs
12 Ring Dips
Rest the remainder

In 3:00 Complete
34 Wallballs
14 Ring Dips
Rest the remainder

Etc…continue until failure

Total: 13 dips into 40 set. 6 reps worse than last time but last time I didn't do push jerk Max and a WOD beforehand. So I'm pretty confident that I'd beat last time if I was rested.

1-19-18

WOD
AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Power Cleans 135/95lbs

R: 6+3 cleans
7 rep improvement vs 12/8/17. Massive improvement in terms of how I felt in the workout compared to last time. I felt great today.
Only broke dus 2x. T2b ub til 5 round as 7-3, 5-5, singles.

For time:
1200m each
Ski Erg
Bike
Row

Total: 11:28, 34sec faster than 12/8/17.
Ski erg 4:45
Bike 1:57
Row 4:35

1-16-18

Build to 5rm back squat
Hit 255, did 2 at 275. I hit 285 last week. I'm a lot stronger at noon.

20min row z1
4650m
2:09.6 pace
285 cals

1-13-18

War of the WODS

5 wods

Good day

1-12-18

Testing wods for war of the Wods comp tomorrow.

1-9-18

Back squat
5 reps at 90% 5RM
255

14min amrap
18 Cal row
12 slamball 30#
6 box jump 30"

R: 127 cals. 1 calorie into the 8th round. All ub.

1-7-18

3. WOD
For Time:
50 Wallballs 30/20lbs
150 Double Unders
20 Bar Muscle Ups
150 Double Unders
50 Wallballs

Time: 17:17

First wb were ub. Bmu 8-6-6. Second wb were 10s. Dus killed me, broke

1-5-18

2. Strength 
Find a new 5RM Back Squat

285

3. Interval 
3 Rounds:
30 Push Ups
10 Deadlift 315/225lbs
30 Chest to Bar
10 Deadlift
Rest 3:00

R1: 3:51
30, 10, 10-10-5-5, 2-2-3-3

R2: 5:40
15-10-5, 5-5, 7-5-5-5-3-2-1-1-1, 4-3-3

R3: 6:14
15-8-4-3, 5-5, 8-7-5-5-5, 4-3-3

All DL were 275.

1-4-18

OLY 
Every :90 for 9 Minutes
2 Misfit Clean Complex 70%+ of 1RM
(Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk)
You can build throughout sets.

135, 135, then all 155.

Was supposed to hit 175. I put it on for the 5th set but it felt too heavy for 6am. I could've done it at noon.

1 round
2min amrap
Wb 25#
1min rest
90sec t2b
1 min rest
1min lateral bar over burpees
1min rest

46, 31, 20