4-12-19

3. Metcon – For Rounds and Reps
AMRAP 16 Minutes
50′ DB Front Rack Lunge Steps 50/35s
12 Lateral Burpees over your DBs
3 Strict Muscle Ups

R: 5+7' ub

4. Gymnastics – For Time
3 Toes to Bar
15/12 Calorie Row
6 Toes to Bar
15/12 Calorie Row
9 Toes to Bar
15/12 Calorie Row
12 Toes to Bar
15/12 Calorie Row
15 Toes to Bar
15/12 Calorie Row
18 Toes to Bar
15/12 Calorie Row
21 Toes to Bar

Time: 12:46 ub thru 12 then 8-7, 6-4-4-4, 4-4-3-3-3-4

4-11-19

Conditioning
"Bad Blood"
On the 5:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
12/9 Calorie Assault Bike
9 Deadlifts (225/185)
12/9 Calorie Assault Bike

R1: 2:33
R2: 2:33
R3: 2:30
R4: 2:28
R5: 2:26

I have an old airdyne that has a needle dial and no calories so I rode 87+ rpm for 40 sec. Thats def more than 12 cals each time. All rounds ub.

4-9-19

Metcon – For Rounds and Reps
AMRAP 15 Minutes
8 Sandbag Cleans 100/100lbs
10 Ring Dips
15/10 Calorie Ski

R: 6+3 cleans ub except last dips were 5-3-2

4-5-19

3. Metcon – For Time
3 Rounds
40 Wallballs 20/14lbs
30/25 Calorie Row
20 GHD Sit Ups

Time: 15:07 ub

Took 20-30 sec rest between ghd and wb.

R1: 4:10
R2: 4:58
R3: 4:57

4. Gymnastics – For Completion
Every 2:00 for 12:00
50′ HS Walk
Complete each length as fast as possible

This was embarrassing. I made it 30' or less for 5 rounds. Made 50' at the buzzer of round 6.

2. Lift – For Weight
Power Snatch
Touch and Go
5×5

95-115-135-145-145

4-4-19

Rope-A-Dope
10 rounds:
1 rope climb
6 alternating db snatch 70#
12 cal bike

Time: 17:13 ub

8:34 for 1st 5 rounds, 8:39 for 2nd 5 rounds.

4-2-19

12min emom
70-80% squat clean x1
95,115,135,155, 175x3, 185x5

12 amrap
Ladder of OHS 115#/Bar Muscle Ups
2/1, 4/2, 6/3...

Total: 4 ohs into 16. All ub except 7 bmu as 4-3.

3-31-19

Metcon – For Time
20 Rounds
10/7 Calories on AAB
15 Wallballs 20/14lbs
10 Ring Dips

Time: 55:56

Realized afterward it was supposed to be a partner wod. I did all 20 rounds.

Bike and wb ub. Dips as 5-5.