11-1-19 Open 20.4

Open 20.4

20 min cap

30 box jumps 24"

15 clean and jerk 95

30 bj

15 c&j 135

30 bj

10 c&j 185

30 pistols

10 c&j 225

30 pistols

5 c&j 275

30 pistols

5 c&j 315

Finished pistols at 15:50

Hit 3 of 4 attempts at 225

Goal was 1 rep of 225, so #Win

WOD

7 rounds:

2 rope climbs

10cals rogue bike

Time: 8:14

10-31-19

WOD:

12 MIN AMRAP:
12 BURPEES TO TARGET
12 OHS (95/65)
12 BOX JUMPS (24/20)

R: 5+9 burpees

Goal was 6. All ub. Transitional breathing before the bar slowed me.

10-29-19

Lactic Threshold Conditioning
On the 3:00 x 5 Rounds:
9 Burpee Box Jump Overs (24"/20")
12/9 Calorie Air Runner

R1: 1:25

R2: 1:21

R3: 1:16

R4: 1:11

R5: 1:09

Every 4min for 3 rounds:

30 cal assault bike

20 KBS 53#

Max box jumps 24"

Rest 3min

R1: 21

R2: 27

R3: 34

10-27-19

Teams of 2

25min cap

9 front squat 115

7 burpee box jump overs 24"

5 ring muscle ups

200m slamball run 50#

R: 10+4 front squat

Partner: Zach Price

Flush

12min emom

10cal assault runner

12 t2b

10cal assault bike