4/18/17

WOD:
14 MIN AMRAP
100 WALLBALLS (20/14)
50 POWER SNATCH (95/65)
25 OHS (95/65)
MAX EFFORT BURPEES FOR REMAINING TIME

Total: 21 burpees

Wallballs as 10 rest 5 in 4:27

Snatch as 5s in 6:03 (10:30)

OHS as 5-10-10 in 2:10 (12:40)

21 burpees ub

4/15/17

Jesus WOD

14 rounds for time: 

10 DL 95

10 squat cleans 95

10 push press 95

50 ft back rack walking lunge 

Must go ub thru rounds 3,7,9,14

At those rounds do 7 TGU with 53

If you break elsewhere do 5 burpees

Finished 9 rounds in 55:54 then had to leave to get Kate. Did 3 rounds ub. Then broke a ton. Prob did 70 burpees

I AM NOT WORTHY

4/14/17

Warm up

500m row

40 bb OHS

500m row

OHS ub

Wod

8min amrap

5 squat snatch 135

2 rope climbs

Total: 4 rounds. Snatch all singles. 2 misses in 3rd round

Back squat

3x5 at 70-80%

225

Skill

Every 0:20 for 6 min

5 c2b

Did it ub

Posterior chain

Accumulate 7min of wall sit 

20 min cap

Did it in 12:15

4/13/17

10min alt emom

7 OHS at 115 + 7 t2b

7 t2b + 7 bar facing burpees

Good stuff, all ub

For time: 

800m run

50 squats

50 abmat sit-ups

50 push ups

400m run

Time: 11:39

Push ups 10-10-10-5-5-5-3-2

4/11/17

Conditioning
27-21-15-9:
Power Snatch (75/55)
Wallballs (20/14#)
Cal Row

Time: 14:16

All ub except 21 snatches were 11-10. Transitions too long.

Back rack walking lunges

Heavy

4x8

135

4/9/17

1. Warm-up
3 Steady Rounds:
10 Goblet Pause Squats 35#
10 Strict Pull Ups
15/10 Calorie Row

2. Conditioning
AMRAP 10 Minutes
7 Deadlift 275/185lbs
14 Calorie Row
21 Wallballs 20/14lbs

4+3 DL. Goal was 5 rounds. Was ub, just too much transition.

3. Lift
Find 3RM Back Squat

255

4. Gymnastics
1 Muscle Ups every :15 Seconds until failure
15 Minute Cap.

Hit all til time cap = 60 muscle ups

4/7/17

1. Warm-up
3 Steady Rounds:
12 Hang Cleans 115/75lbs
18 Push Ups
24/18 Calorie Ski

2. Conditioning
4 Rounds:
Row 500m
Rest 3:00
Record fastest and slowest times.

1:36, 1:38, 1:42, 1:42

3. Lift
Find 1RM Power Clean

115, 135, 165, 185, 205, 225, 235

Missed 245

4. Gymnastics
50 Strict Handstand Push-Ups For Time
*After every break complete 10 Box Jump Overs 24/20″
10 Minute Cap.
Click HERE for some Strict HSPU tips.

Total: 36 plus 8 bjo

11, 5, 3,3,3,3,2,3,3