1/31-17

2 rounds:

500m row

25 DL 135

25 c2b

Time: 8:40

R1: 1:40 row, ub DL, 15-10 c2b

R2: 1:52 row, 15-10 DL, 10-6-5-4 c2b

Interval

3 rounds:

4min amrap

2 legless rope climb

15 hang power clean 95

15 push ups

R1: 2 rounds

R2: 1+2 climbs

R3: 1+7 pc

Only legless for first 2 climbs

All hpc ub

All push up ub

Assault bike

50cals for time

Time: 2:32

1/29/17

30 min run

1/27/17

Warm up

4 rft

200m row

15 kbs 53

25 air squats

4 rft

1 min max front squat 55%

3min rest

Weight 145

R1: 10

R2: 15

R3: 10

R4: 15

25min amrap

Row 25 cals

20 kb snatch 70#

15 box jump 30"

R: 4+4 bj

1 to 8

Lat burpees

Push press 95

Time: 4:07

1/20/17

Bad Karen

15min cap 

5 powercleans 135 at top of every minute

Amrap wallballs til 150

Time: 10:59

23 wb first set then down from there. Last 6 sets were 10s

Pc ub for 2 sets then singles

4 rft

5 muscle ups

20m hs walk

Time: 11:59

1/19/17

1. Clean & Jerk
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%/1)2

145, 170,185,195,210,220,195

2. Clean Pull
95%/3
(100%/3)4

230, 245

3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2

180,210,225,240,255,270

4. Stamina Conditioning
EMOMx12:
Odd: 6 TTB + 6 OHS (95/65#)
Even: 6 TTB + 6 Thrusters (95/65#)

All in under 0:30

1/15/17

2017 Cycle 4 – Week 1 Day 5

Miss the Cycle 4 Podcast? Check it out HERE

1. Warm-up
Bike 5/4k

2. OLY
3 Sets:
1 Snatch from floor + Max Rep Hang Snatch (above knee) @ 70% current 1RM Snatch
Rest 3-4 Minutes

Weight: 135

R1: 10

R2: 10

R3: 10

3. Met-Con 
Open WOD 16.2
25 Toes to Bar
50 Double Unders
15/13/11/9/7 Squat Cleans @ 135/85, 185/115, 225/145, 275/175, 315/205
20 Minute Cap

Failed 1 rep at 225 at 19min

First round ub ttb (:43) and ub dus (1:23) and singles cleans 3:36.

2nd round ttb 10-8-7, dus ub, cleans singles

3rd round ttb 10-8-7, dus ub, fail 225 once

4. Bitch Work

4 Rounds:
200m Run
25 Bar Facing Burpees
Rest 3:00

R1: 3:01

R2: 2:52

R3: 2:42

R4: 2:24

1/13/17

Warm up

2 rounds

15 push up

15 bar thrusters

15 Kbs 53

4 rds

1 min max front squat 50%

Rest 3 min

10, 10, 20, 20

Should've done more reps on first 2 sets

3 rft

15 lateral burpees

9 thrusters 135

3 rope climbs

Time: 13:47

Thrusters as 5-4

3rds

500m row

125 dus

2 min rest

R1: 4:27

R2: 5:15

R3: 3:21