12/13/15

Teams of 3:

1. 12min to each find a 3 rep max thruster

185

I missed 195 twice on the 3rd rep by 2in lockout

2. Relay, 1 person goes completely thru before next starts:

28 cal assault bike

14 clean and jerk 155

6 DL 365

Team time: 12:19

CJ all single

DL 3,1,1,1

3. 10 min for reps

Row for m

Bj 30"

Wb

2642m

143 Bj

213 wb

12/12/15

Teams of 2: 5 rounds 6min cap in 30min

60 dus

45 kbs 53#

30 box jump overs 24"

15 powersnatch 95#

If finish before 6 min rest til 6 and start again

12/11/15

2016 OPEN ATHLETES
1. Snatch
work up to a heavy single from the high hang

175# (Jason R hit 275!)

2. Snatch
EMOMx5: 5 TnG Squat Snatches, across

115

3. Conditioning
5 Rds:
25 Cal Row
12 1-arm alternating DB Snatch, 70/50 (6/side)
3 Rope Climbs

Time: 16:43

12/10/15

Angie

100 pull ups

100 push ups

100 sit ups

100 squats

Time: 16:53

Pull-ups as 25,25,10s in 3:56

Push ups as 10s thru 40, 5s thru 80, 3,2 thru 100 in 7:10

Sit ups 60,40 in 3:46

Air squats 100 in 2:01

12/8/15

2016 OPEN ATHLETES
1. Conditioning
“Power Drill”
5 Rounds:
5 Handstand Pushups
10 Power Clean, 135/95
15 Burpees
20 Kettlebell Swings, 53/35
25 Wallball Shots, 20/14
3 Minute Rest

R1: 2:55

R2: 3:24

R3: 3:49

R4: 4:05

R5: 4:05

This was tough. UB on all. Chest was real sore from Linda on burpees. Kbs were worst part beside burpees.

12/6/15

30min EN2 row

12/5/15

Linda

10-9-8-7-6-5-4-3-2-1 reps:

Deadlifts @1.5 bodyweight,

Bench Press @bodyweight,

Cleans @0.75 bodyweight.

DL 285

Bench 190

Powerclean 145

Time: 26:49

UB DL and PC

10,9 bench UB then 4 or smaller from there. 3 no reps

8 was 4,2,2

4,2,1

3,1,miss,1,1

3,2

2,2

2,1

1