5-12-20

Gymnastic Conditioning
On the 1:30 x 7
1 Set of Strict Handstand Push-ups

11 4 4 3 4 2 3

Total: 31

Conditioning
“Heldum”
For Time:
400 Meter Run
21 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
18 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
15 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
12 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
9 Chest to Bar Pull-ups
9 Bar-Facing Burpees

Time: 18:57

C2b as 11-10, 9-9, 8-7, 12, 9

Aerobic Threshold Intervals
On the 0: 27 cal bike
On the 3: 21 cal bike
On the 5: 15 cal bike

On the 7: 30/25 Calorie Row
On the 10: 25/20 Calorie Row
On the 12: 20/15 Calorie Row

On the 14: 27 cal bike
On the 17: 21 cal bike
On the 19: 15 cal bike

Times were consistent at 1:40, 1:20, 1:00

5-11-20

Snatch Technique (0:00 – 8:00)
5 Sets:
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch

75 95 115 115 135

Snatch Waves (8:00 – 17:00)
On the Minute x 9:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch

Minute 4: 1 Squat Snatch
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch

Minute 7: 1 Squat Snatch
Minute 8: 1 Squat Snatch
Minute 9: 1 Squat Snatch

135 145 145 155 155 165 mised 2x 165 made 175 miss 175 make 185 missed 3x 185 made

Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

155 for 4 sets 175 for 3 sets

Conditioning
“Ceiling Fan”
For Time (15 Minute Cap):
21 Clean and Jerks (155/105)
100 Double Unders
21 Clean and Jerks (155/105)

On the Minute: 5 Wallballs (30/20)

Time: 11:47

Rope 40-40-20

C&j 12, 5,4 on forst 21 then 4s qnd 3s

5-10-20

Gymnastic Skill
For Time:
100 Double Unders, 20′ Handstand Walk
80 Double Unders, 40′ Handstand Walk
60 Double Unders, 60′ Handstand Walk
40 Double Unders. 80′ Handstand Walk
20 Double Unders, 100′ Handstand Walk

Time Cap: 10 Minutes

Time: 14:44

Conditioning
“Riggs”
10 Rounds For Time:
200 Meter Run
1 Power Snatch (155/105)
3 Bar Muscle-ups
5 Strict Handstand Push-ups

Time: 29:54

All ub except strict hspu as 5,5, then 3-1-1 thru 8 rounds then 2-1-1-1s

5-8-20

Tempo Back Squat
On the 1:30 x 5 Sets:
1 Tempo Back Squat
1 Back Squat

185 205 225 245 265

Conditioning
“Bubbles”
For Time:
1 Burpee Box Jump Over (30″/24″)
25 Double Unders
2 Burpee Box Jump Overs (30″/24″)
25 Double Unders
3 Burpee Box Jump Overs (30″/24″)
25 Double Unders
…
10 Burpee Box Jump Overs (30″/24″)
25 Double Unders

Time: 9:24

Beat Adam by 29 sec

Body Armor
3 Sets Not For Time:
9 Barbell Romanian Deadlifts 185, 205, 225
15 Strict Parallel Bar Dips
21 toes to ring

Rest 2 Minutes Between Sets

5-5-20

Strict Handstand Push-up Biathlon
For Time (20 Minute Cap):
30 Strict Handstand Push-ups
30/21 Calorie Assault Bike
20 Strict Handstand Push-ups
30/21 Calorie Assault Bike
10 Strict Handstand Push-ups
30/21 Calorie Assault Bike

Every Additional Break: 10/7 Calorie Assault Bike

Time: 12:50

Did kipping whole way as 15-15, 10-10, 10

Conditioning
“Radar”
For Time:
500m row

9-12-15:
Deadlifts (205/145)
Lateral Barbell Burpees

1000m row

15-12-9:
Deadlifts (205/145)
Lateral Barbell Burpees

500m row

Time: 18:44

Got on 1k row at 6:49.

Row pace was 1:56, 2:02, 1:53

DL as 9, 6-6, 8-7, 8-7, 6-6, 9

5-4-20

Front Squat + Thruster Complex
On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster

115 135 155 175 195

195 tied my thruster PR. I def couldve hit 205 and maybe 215.

Conditioning
“Workaholic””
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups

Time: 7:49

Directly Into…

3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

Time: 12:11

Total time: 19:53

5-3-20

20min amrap

240 yard run

8 alt DB snatch 50

40 DUs

R: 9+60 yda