12-13-18

"Crash Course" 
AMRAP 15:
27/18 Calorie Assault Bike
21 GHD Sit-ups 
15 Pull-ups 
9 Sandbag Cleans (100/70)

R: 3

All ub. Last set ghd was tough. Last bike was slow.

12-11-18

STRENGTH:

PUSH PRESS
5 X 3 @ 60%

135

WOD:

15 MIN AMRAP:
60 DU
30 WALLBALLS (20/14)
10 HANG POWER CLEAN (155/105)

R: 4+30

12-7-18

1 Set Max Reps DL 315#

21 ub

Goal was 17 so im happy.

6 min emom

3 powerclean
3 front squat
3 s2o

135#

10 reps tgu for time

35# in 3:30

12-6-18

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats

Barbell Loaded at 70% of 1RM Front Squat For Both Lifts

180

"Jump Start" 
For Time: 
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar 
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches (50/35)

Time: 16:47

Too many breaks on dus. T2b were 5s and slow cuz all ghd i did on tuesday.

12-4-18

Met-Con
5 Rounds For Time
2 Legless Rope Climbs
15 GHD Sit Ups
15 Shoulder to Overhead 135

Time: 17:47
Ub except s2o as 8-7

12-1-18

Partner wod
800m run
50 hang power snatch 95#
50 burpee box jumps
800m run
30 hps
30 bbj
800m run
20 hps
20 bbj

Time: 20:50

We won.

Partner: Nate Bolling

11-30-18

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

Walk in no warm up and beat my 10-19-18 time by 3:09!

Time: 11:43
Snatch 8-7, 7-5, 9, 6, 3
Hspu 10-5, 4-4-2-2, 3-2-2-1-1, 2-1-1-1-1, 1-1-1

1RM front squat
245 missed 255

8min max distance hs walk
130 ft

5 rounds for time:
10 cal ski
10 wallball 20#

Time: 5:12 ub

10min amrap
10 air squats
200m run
10 box jumps 24"

5 rounds (ran Shadia pace)