3/3/17

Open 17.2

12 min amrap

2 rounds

50 ft walking DB front rack lunge 50# ea

16 t2b

8 DB power clean 

Then 2 rounds

50 ft DB front rack walking lunge 50

16 bar muscle ups

8 DB power clean

...

Total: 141, with 11:45 tiebreak

Finished 25ft in 5th round

3/2/17

1. Warm-up
3 Steady Rounds:
20 Empty Bar Overhead Squats
20 Calorie Row

Ub

2. Conditioning
AMRAP 6:  
42 Double-unders
30 Wallballs (20/14#)
18 T2B

R: 2+1 wb

Broke 2x on last set dus, otherwise ub

Rest 5 mins

AMRAP 6:  
21 Double-unders
15 Wallballs (20/14#)
9 T2B

R: 4

Had an attempt at 1 dus and missed. Ub except for 1 du break

2/28/17

1. Warm-up
3 Steady Rounds:
15 Push Press 95/65lbs
25 Air Squats
2 Minutes on Bike

Good stuff

2. Strength
4×4 Front Squat (Start around 80%)

205 ub for 3 sets. 225 for 2 rest 2.

3. Met-Con
3 Rounds:
30 Alternating Pistols
20 Hang Power Cleans 135/95lbs
10 Muscle Ups

Time: 18:11

Haven't done pistols since prob 2014. First set ub then 10s. Cleans all 10-10. Mu all 5s except last 5 were 3-2.

2/26/17

For time:

9-7-5-3

Power clean 135

Bar muscle up

Time: 4:46

PC ub, bmu 5-4, 4-3, 5, 3

20min z1 row

4684m

272 cals

2/24/17

Open 17.1

20min cap

10 alt DB snatch 50

15 burpee box jump overs 24"

20

15

30

15

40

15

50

15

Time: 19:35

Back locked up in 4th round had to do snatch in 10s from 40 set on.

2/21/17

2017 Open Cycle Week 1 Day 2

1. Warm-up

3 Steady Rounds:

12 Goblet Squats

24 Calories on Bike

2. Met-Con

5 Rounds:

21 Kettlebell Swings 70/53lbs

12 Kipping Handstand Push-Ups

Time: 13:11

Kbs ub thru 2 then 11-10s

Hspu ub, 6-6, 6-6, 4-3-3-2, 3s

Hspu breaks killed my time.

3.  Interval

5 Rounds:

10 Push Ups

20/15 Calorie Ski

10 Push Ups

Rest :90

R1: 1:09

R2: 1:14

R3: 1:06

R4: 1:08

R5: 1:15

R2 I got stuck in straps. R5 my push ups slowed.

2/19/17

24min alt emom

5 DL 255

5 strict c2b

10 slamball 30