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.