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.