3-8-18

3. Met-Con
AMRAP 20 Minutes
100′ Farmer’s Carry 50/35lbs
50 Double Unders
20 kbs 53#
15/10 Calorie Bike

R: 6+1 dus

One set of ub dus. Rest ub.

3-6-18

1. Warm-up
AMRAP 4 Minutes
40 Wallballs 20/14lbs
15 Lateral Burpees over Rower
Row with remaining time

433m in 1:30.
WB ub in 1:21
Burpees ub in 0:54

3. Met-Con
3 Rounds:
Run 200m
12 Kettlebell Swings 70/53lbs
12 Chest to Bar

Time: 6:49 ub

3-4-18 18.2/2a

Open 18.2
12 min amrap
1 to 10
Db front squat 50# ea
Bar facing burpee

Time: 7:23
Shaved 1:22 off time. Burpees far more efficient

Lift: missed 205, legs were SO DEAD. Hit 185. Hit 205 at buzzer.

3-2-18 Open 18.2/2a

1. Primer
Bike 5:00
Warm up to 90% Squat Clean

3 Rounds:
6 Dumbbell Squats
6 Bar Facing Burpees
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.

2. Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells, Women use 35-lb dumbbells

Time: 8:45

Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a

Hit 205 and missed 225 2x. Caught it the second time but didn't have legs left to stand.

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