3-3-20

10 min emom

1 rep 1 and 1/4 squat

95 135 165 185 205 225 235x4

Conditioning
“Pinball”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Assault Bike Calories
1 Minute Rest

Total: 302

63 63 63 57 56

Wb all 30s

Sntch 18 18 18 15 15

Bike 15 15 15 12 11

3-1-20

Team Van Damme

Teams of 2

2 rounds

30 powersnatch 135

10 muscle ups

30 powerclean and jerk 135

10 mu

10 thrusters 135

10 mu

Time: 27:20

Partner JB

Thrusters felt better than I thought. Did 5s

2-28-20

FRIDAY // 2.28.2020

Open Prep

CompTrain Pro Subscription – Click HERE.

Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps

185, 185, 195, 200, 200, 215, 185x12

Building upon last week with an identical rep scheme. Aim to increase our percentages slightly.

Body Armor
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets

Conditioning
“Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

Rounds: 7

I prob couldve finished 8. Have had headache all day and was nauseous this am

2-27-20

15min amrap

30cal bike erg

30 box jump overs 24"

30 double db powerclean 50#

R: 2+28 bjo

2-25-20

Front squat

5x 155, 155, 175

15mun amrap

15 devils press 35s

25 ft hs walk

25 box jumps 24

25 ft hs walk

R: 2+4 bj

2-23-20

5 rounds:

400m run

8 ring muscle ups

16 deficit hspu 45#

24 alternating pistols

Time: 22:49

I stopped after 3 rounds cuz hspu were failing.

R1: 6:47

R2: 14:17

R3: 22:49

Mu ub.

Hspu as 8-8, 8-4-3-1, 5-3-4-2-1-1

Pistols steady

Nataly WOD

5 rounds

6 wallball 4#

1 sled sprint down and back 25#

3 push ups

Time: 6:25

2-21-20

The Don

40min cap:

66 Deadlift 115

66 box jump 24"

66 kbs 1.5

66 K2E

66 abmat situps

66 pull ups

66 thrusters 55#

66 wallball 20#

66 burpees

66 dus

Total: 40 burpees done at cap

Dl as 22s

Bj ub

Kbs as 22 then 11s

K2e as 10s then 6

Abmats 33-33

Pull ups 15-10-11-10-7-7-6

Thrusters as 17-17-12-10-10

Wb as 11s

Burpees ub slow