1-4-19

5x3 back squat
185, 215, 245, 275, 295 (1)

For time:
75 wallball 20#
100 cal row
75 wb

Time: 13:07

First 75 wb ub in 2:45.
Row in 5:28 (8:30)
2nd 75 wb as 15-10-10-10-10-10-10 with 10 sec rest between in 4:37.

Complete 4 rounds
15 GHD
3 rope climbs

Ub

1-1-19

Interval
Every 3 Minutes for 15 Minutes
15 Toes to Bar
15 Box Jump Overs 30/24″
15 Overhead Squats 95/65lbs
Rest Remainder

R1:  1:30
R2: 1:45
R3: 2:00
R4: 2:15
R5: 2:51*

*Ub thru 3 rounds. R4 broke t2b as 10-5, R5 broke as 5-2-1 then moved on to finish work.

Accessory
For Completion
10 Rounds
3 Parallette Handstand Push Ups
30 Double Unders
Rest/Transition as needed

Time: 13:37

All parallettes. Used one abmat for sets 2-10.

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