10-12-18

WZA Online Qualifier
WOD 5

For Time:
30 Back Squats 135/95lbs
30 Toes to Bar
30 Back Squats
30 Deficit Handstand Push-Ups 6/4″
30 Back Squats
30 Muscle Ups

Time: 20:54

Stopped at 19 muscle ups. Couldnt press out #20. Couldve done singles from there but not worth it.

Squats as 30, 15s, 10s
Hspu 10-8-6-4-2
Mu 5-5-3-2-2-2

Death by Rogue Bike

Finished 16 w 7 sec left. If i was mentally tougher i couldve finished 17 and matched my last output. This was good considering all the squats.

10-11-18

“Dirty 30”
For Time: 
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (115/80)
30 Toes to Bar 
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (30/20)
30 Bar Facing Burpees
30 Double Unders

Time: 25:33

Way harder than expected.

C2b 15-15
Kbs 15-15
Fs 10s
T2b 10s
Pp 10s
Dl 10s
Wb 10s

10-9-18

Conditioning
AMRAP 6 Minutes
Climb the Ladder
3 Bar Facing Burpees
3 Shoulder to Overhead 95lbs
6 Bar Facing Burpees
6 Shoulder to Overhead
9 Bar Facing Burpees
9 Shoulder to Overhead
12/12, 15/15, etc.

Total: 15+10 burpees into 18

10-7-18

Oly
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

135, 165, 165, 185

Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS

185, 185, 205, 205, 215, 215

I didnt jerk any cuz i forgot to warm them up

Conditioning
AMRAP 12 Minutes
6 Squat Snatch 135lbs
18/12 Calorie Row

Time: 4+1 snatch

10-4-18

Conditioning
4 Rounds:
20/12 Calories on Assault Bike
25 Dumbbell Snatch 50/35lbs
15 Ring Dips

Time: 13:06

Ub except dips as 8-7, 5s, 5s, 5-3-3-2-2.

10-2-18

Conditioning
AMRAP 15 Minutes
6 Burpee Box Jump Overs 24/20″
6 Dumbbell Box Step Overs 50/35s
6 Ring Push Ups

R: 8+8

9-29-18

Northlake vs Vitality vs C2 Throwdown 2018

Partner: Oliver

Wod 1:
24min alt emom
Cals rogue bike 9,11,13
Complex of powerclean, squat clean, front squat 185, 205, 225

Increase cals and weight every 8 min

We finished 205 and missed front squat on first 225 complex.

16+13 cals

Wod #2
14 min amrap
Row 13 cals (on 0,3,6,9 min)
Ladder 10,15,20,25,30,35...

Wallball 20
T2b
Partner deadlift

Total: 317 reps. Finished 17 wb in 35 set.

Wod #3
7min cap
2 rounds:
300m ski
15 synchronized bar facing burpees
25 thrusters 95#

Time: 6:06

Northlake Dynasty wins third year in a row!