3-1-18

1. Warm-up
3 Steady Rounds:
20 Empty Bar Overhead Squats
20 Calorie Row

2. Strength
EMOM 10:00
1 Squat Snatch @ 80% of your 1RM

145

One miss at rep 7. Lost out front.

3. Met-Con
AMRAP 15 Minutes
25 Air Squats
2 Rope Climbs (4 rope pull ups)
15 Shoulder to Overhead 75/55lbs

R: 9+8 squats. I just kept it a steady pace, wasn't rushing. Probably 70-75%.

2-27-18

Warm up
4min amrap
5 burpees
10 kbs 53#

R: 6

For Time: 
400 Meter Run
21 Front Squats (115/80) 
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats (115/80)
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (115/80)
9 Burpee Box Jumps (24/20)
400 Meter Run

Time: 18:05
Squats as 11-10, 15, 9.

2-25-18

1. Warm-up
2 Steady Rounds:
10 Dumbbell Push Press 40
10 GHD Sit Ups
10 Strict Pull Ups

2. Lift
3×3 Push Jerk – Moderate, Heavy, Moderate.

185, 215 missed 3rd, 185

3. Met-Con
For Time:
10 Bar Muscle Ups
20 Front Squat 165/115lbs
10 Bar Muscle Ups
30 Shoulder to Overhead 165/115lbs
10 Bar Muscle Ups
20 Front Squat
10 Bar Muscle Ups

Time: 20:04

Bar muscle ups 10, 5-5, 5-5, 5-3-2. The break on last set into 3-2 cost me sub-20 min time.
Front squats 10-5-5, 5s
S2o 5s

2-23-18 Open 18.1

20min amrap
8 t2b
5 db hang power clean and jerk each arm 50#
14 Cal row

R: 10+7 db clean

2-22-18

Warm-up
3 Rounds:
20 Box Jump Overs 20/16″
15 Calories on Row
10 Overhead Squats 95/65lbs

Time: 7:04
Ub no rest. Bj up step down on the over.

Met-Con
3 Rounds:
50 Wallballs 20/14lbs
Run 400m

Time: 12:59
Wb all 25s
Run were 2:20, 2:20, 2:02

2-20-18

Met-Con
For Time:
15 Deadlift 225/155lbs
15 Bar Facing Burpees
12 Deadlift
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees

Time: 6:04 ub

Interval
AMRAP 12 Minutes
12/8 Calories on Bike
9 Toes to Bar
Rest :30

R: 8 rounds
Finished round 8 with 17sec left. T2b ub thru 4 sets then 5 with 4 singles. If I could keep t2b ub maybe could finish 10.

2-18-18

Warm up
5k bike

9:52, 82 cals

Met-Con 
AMRAP 20 Minutes
21 Front Squats 135/95lbs
21 Calorie Row
21 Pull Ups

R: 4+11 front squat.
Squats as 11-10, 11-10, then 8-7-6, 8-7-6, 11
Pull Ups 11-10s