3-29-18

Strength
Pause Front Squat
Build to a Heavy Triple
Then perform 3×3 @ 80% of your triple

Built via 95, 135, 165, 185, 205

Then 3x3 at 165

WOD:

21-18-15-12-9-6-3
CAL ROW
KBS
100m run between each set

Time: 12:36
Ub

3-27-18

4min amrap
200m run
Max wallball 20#

Total: 70 wallball
Wb were 30, 7, 23, 10 in 2:55.

Every 2 Mins for 10 Mins
15 Burpee Box Jumps @ 30/24″

I did it. Rounds were 1:28, 1:32, 1:43, 1:59, 1:58. No misses.

3-25-18 Open 18.5

7min amrap
3 thrusters 100#
3 c2b
6 thrusters
6 c2b
9 thrusters
9 c2b...

Total: 97, 7 thrusters into 18

I was a mentally week pansy. Should've been at 105+ at least. C2b died on 15 set. Was doing 3s.  Started them at 4 min and wasn't back on thrusters til 30 sec left.

3-22-18

Warm up
3 rounds steady
10 strict pull ups
5 efficiency thrusters 45#

 Met-Con
3 Rounds:
25 Thrusters 45/35lbs
Row 25/20 Calories

Time: 7:52
Ub and decent transitions.

3-20-18

18min progressing emom:

5,6,7,8,9,10 each minute
Thrusters 95#
Box jumps
Wallball 25#

3-16-18 Open 18.4

Workout 18.4
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.
Women use 155lbs, then 205lbs

Total: 106, 16 reps at 315.
Diane in 5:57.

Diane dl as 11-10, 8-7, 9
Hspu as 9-7-5, 8-7, 5-4

315 dl as 3-2 then singles.

I'm happy with it. It's been over a month since I'd done hspu. All sets we're bigger than I planned. 315 felt heavy!

3-13-18

1. Warm-up
AMRAP 4 Minutes
9 wallball 30#
6 Bar Facing Burpees

R: 4+5wb

3. Met-Con
4 Rounds:
Ski 500/400m
30 Overhead Squats 75/55lbs

Time: 16:32
All ohs 15-15. All ski sub 2 min.