3/10/17

Open 17.3

Total: 71

Missed advancing to 185 round by 1 rep. Had 8 sec left and couldn't recover enough to pull another rep. Had a no rep on first set of 95 that those 10 sec. C2b ub. snatch all singles

ende up costing me advancement.

3/9/17

Conditioning
EMOMx25
Min 1: 15 Wallballs (20/14#)
Min 2: 15 KB Swings (53/35#)
Min 3: 15 Box Jumps (24/20")
Min 4: 15 Push Ups
Min 5: 15 Calorie Row

Fun stuff

3/7/17

Warm up

4min 

40 wallball 20#

15 lateral burpee over rower

Row distance with time left

478m in 1:37. If I got feet in faster woulda hit 500

4 rft

20 wb

20 DB push press 50#

20 cal airdyne (1min ride cuz no computer)

Time: 18:52 total but had to stop in the middle to rinse a piece of drywall out of my eye from wb

Real time: 14:52

Wb ub, DB pp 10-10, 7-7-6, 6-8-6, 6-6-6-2

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