10-25-18

Oly
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset

95, 145x3 sets

Then

7×1 @ 80-90%

185, 195, 195, 205, 205, 215, 215

10-23-18

18 min cap:
10-9-8-7-6-5-4-3-2-1
Cal row
Hang clean and jerk 95
Burpee
Hspu

Time: time cap fin 3 burpees

10-20-18

27min cap
Partner wod
70 box jump over buy in

Then 25 rounds you go i go:
5 hspu
27 dus
3 powerclean 185

1500m row buy out.

Time: 26:52

We were the only team to finish under tje cap and won by 10 min

Partner: Matt Gonzalez

10-19-18

2. Strength
Find a 1RM Front Squat

245, missed 265, hit 255.

3. Met-Con
For Time
15 Strict Handstand Push-Ups
15 Power Snatch 95/65lbs
12/12 9/9 6/6 3/3

Time: 14:52

All strict hspu as 5-5-3-2, 3-3-3-2-1, 2-2-2-1-1-1, 2-2-1-1, 1-1-1

$natch as 5s, 6s, 9, 6, 3

10-18-18

Interval
AMRAP 5 Minutes x 3
Ski 750m/600m
21 Deadlifts 225/155lbs
Max Rope Climbs in remaining time
Rest 2:00

Ropes: 4, 3, 2
All dl 11-10
$ki pace 1:56, 1:59, 2:03

10-16-18

 Met-Con
For Time:
100/60 Calories on Assault Bike
50 Wallballs 20/14lbs
25 Dumbbell Box Step Overs 50/35s, 24/20″

Time: 11:39

Bike in 7:03 rest 5 sec.
Wb 25 rest 5 then 25 fin at 9:03
Step ups 13 rest 10 then 12.

10-14-18

WZA Online Qualifier
WOD 4

AMRAP 16 Minutes
Climb the Ladder
2 Devil Press 50/35s
2 Dumbbell Box Step Ups 24/20″ 50/35s
4/4 6/6 8/8 10/10 etc…

Total: 12+1 devil press

Conditioning
15-12-9
DBall over shoulder 100lbs
Ring Muscle Ups

Time: 12:28

Beat my time by 2+ min

MU as 5-5-3-2, 4-4-2-2, 3-2-2-1-1