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