4/27/17

For time:
21 - 15 - 9
Bike for Calories
Kettlebell Swings (2/1.5 Pood)
Directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 - 9 - 6:
Squat Cleans (155/105)
200 Meter Run

Time: 23:20

Splits were 5:19, 5:20, 12:41.

Cleans killed me, not cuz of weight but breathing. Couldn't cycle the bar, all singles. First 12 took almost 5 min. Weight felt good, no misses.

4/25/17

Nancy

5 rft

400m run

15 OHS 95

Time: 15:05

All ub. Gotta do it without transition rest between run and lift next time.

4/21/17

1. Warm-up
Move Steady Through
Run 400m
30 Light RDLs
Run 400m

2. Met-Con
AMRAP 20 Minutes
Run 200m
15 Deadlifts 185/135lbs
10 Bar Facing Burpees

R: 7+200m

DL 15,15,8-7,8-7,8-7,10-5,10-5

3. Lift
Back Squat 4×4 @70-80%

205,225,225,225

4. Gymnastics
3 Rounds
Bike 30/20 Calories
4 Rope Climbs
Rest 2:00

2:24, 3:03, 3:14

4/20/17

20min amrap

400m run

20 russian kbs 70#

20 box jump 24"

R: 5+80m

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