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