12-28-17

Warm up
5min easy assault bike
36 cals at 200 watts

Interval 
6 Rounds:
3 Bar Muscle Ups
6 Handstand Push-Ups
9 Kettlebell Swings 70/53lbs
Rest 2:00 (After completing 6th round.)

*Repeat for 5 Rounds
Rest 2:00

*Repeat for 4 Rounds

Total w/rest: 30:03
6 rounds: 8:53
5 rounds: 9:43
4 rounds: 7:03

Couldn't breathe out of my nose. Grip and muscles we're fine. No misses, just couldn't breathe.

Deadlift
3 sets of 15

255 all ub

12-27-17

2. Strength
Push Jerk
5×4 @ 75%

195 no missee

3. OLY 
Every :90 for 9 Minutes
2 Misfit Snatch Complex 70%+ of 1RM
Squat Snatch, OHS, Hang Squat Snatch, OHS
You can build throughout sets

125, 2 misses.

2. Met-Con 
AMRAP 12 Minutes
30 Front Squats 135/95lbs
30 Box Jump Overs 24/20″
30 Pull Ups

R: 1+9 bjo

First round was 6:17 with squats in 10s and pull ups 15-15. Second round squats took 5:12. I was a pansy, stood way too long between sets of 5.

12-24-17

2. Oly
Squat Snatch 4×5 @65-70%
Bike 2k (slow/steady) for Rest between sets.

115 for 2 sets, 135 for 2 sets. All ub singles. No misses.

3. WOD
For Time:
21-15-9
Hang Squat Snatch 115/85lbs
Ring Dips

Time: 8:30

21 set in 3:30.
Snatches as 4-7-4-3-3, 5s, 5-4
Dips as 7s, 5s, 5-4

12-22-17

For time:
160 air squats
80 push ups
40 ghd
5 legless rope climbs

Time: 13:56

Squats 100-60
Push ups 10s thru 50 then 5s
Ghd 10-10-5-5-10
Rope climbs as singles

4 Rounds:
AMRAP 3 Minutes
3 Sandbag Cleans 150/100lbs
6 Muscle Ups
9 Burpees to 6″ Target
Rest 2:00

R1: 1+2 mu
R2: 1+1 clean
R3: 1+1 clean
R4: 1+2 cleans

Mu were 6, 3-3, 3-2-1, 4-2

12-21-17

3 rft
30 Cal ski erg
20 ohs 135#
10 strict hspu

Time: 29:43
R1: 6:48
R2: 10:02
R3: 12:53

Ski was 1:43, 1:40, 1:38
Ohs 13-7, 7-7-6, 9-6-1-4
Hspu we're 1-3-3-3, all 2s, all 1s. Was on wall for last set at 22:50

12-19-17

AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)

R: finished 4th row. Pull Ups were ub, ub ,11-10. C&j fast singles.

12-17-17

1. Warm-up
Floss Wrists
3 Steady Rounds:
15 Overhead Walking Lunge Steps 95/65lbs
10 Strict Pull Ups

2. Oly
Squat Clean 4×5 @65-70%
Jog 800m for Rest between sets.

165 all quick singles. 17:11.

3. WOD
AMRAP 7 Minutes
100/70 Calories on Bike
Max Wallballs in remaining time 20/14lbs

5:55 for cals
27 ub wb

4. Interval 
EMOM for 21 Minutes
7 Unbroken Overhead Squats AHAP
1 Pegboard Climb
7 Unbroken Bench Press
Alternate Movements each minute.

Ohs 95
Pegboard to U
14 push ups instead if bench