5-9-19

Jack Squat

For time:

21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run

Rx Barbell – 135/95
Rx Kettlebell – 70/53

Time: 11:20 ub

5-7-19

Conditioning
"Lead Foot" Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 wallball 20#

1+2 cals ub

Rest 4:00

"Lead Foot" Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

1+10 cals

T2b 7-7-3-4

Rest 4:00

"Lead Foot" Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

1+15 burpees ub

5-5-19

2k row at z1.5

7:44

5-3-19

Powersnatch
TNG 5x5 heavier than last time

135, 135, 145, 145, 145 no misses

Masters Games Qualifier
For time:

3 rounds
15 deadlift 225
35 OHS 75
90 dus

Time: 16:02
Dl ub. Ohs as 20-15. Rope broke 4x on first 2 sets, 6-7x on last set

5-2-19

Conditioning
"Waterlogged"
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell - 50
Box - 30"

Time: 11:58 ub

Row 3:36

4-30-19

Metcon – For Rounds and Reps
AMRAP 10 Minutes
Climb the Ladder
10/8 Calories on C2 Bike Erg
3 Push Press 115/75
10/8 Calories on C2 Bike Erg
6 Push Press
10/8 Calories on C2 Bike Erg
9 Push Press
etc…

R: did 3+10 cals in 3:30 then started to feel my left trap was tweaky so I stopped to roll out/warm up.

Lift – For Weight
Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%

195 no missed

Conditioning
"Front Runner"
For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx - 155/105

Time: 7:40

7min EMOM
10 GHD

Ub in 22 sec each

4-28-19

10min amrap
7 s2o 135
7 box jump over 24
7 ring dips
7 t2b

R: 6+26

Team of 3 for time:
120 push ups
50 synchronized kbs 53
75 wallball 30
50 synchronized kb goblet lunges 53
60 pull ups

Time: 12:07

Me, Mark, Gary