7-14-20

Gymnastic Capacity
Alternating On The 2:00 (3 Rounds):
A) 75 Double Unders
B) 25 Kipping Handstand Pushups
C) 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

Dus ub

Hspu as 15-10, 15-10, 15-5-3-2

Cleans ub w 135

Conditioning
“Triple Play”
AMRAP 20:
200 Meter Run
3 Box Jumps, 3 Power Cleans
200 Meter Run
6 Box Jumps, 6 Power Cleans
200 Meter Run
9 Box Jumps, 9 Power Cleans
…
Add 3 Reps Each Round

R: 21 + 4 bj 

Finished round of 15s at 9:48.

7-13-20

Snatch Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low Hang Snatch Pull
1 Low Hang Snatch High Pull
1 Low Hang Squat Snatch
1 Overhead Squat

115 135 145 155

Snatch Complex [On the 10:00]
On the 1:30 x 7 Sets:
1 Low Hang Squat Snatch
1 Overhead Squat

165 165 175 175 185 miss 185 195 miss

Conditioning
“Jackie Legs”
For Time:
70/50 Calorie Row
30 Bar Muscle-Ups
50 Overhead Squats (115/85)

Time: 17:21

Row in 3:16

Bmu as 6s finished at 9:58

Ohs as 10,4,6s

7-12-20

Warm up

50 cal rogue bike

Wod:

2 rounds

5 squat clean 185

10 pull ups

Then

400m run

2 rounds

10 powerclean 155

15 wallball 20#

400 m run

2 rounds 

15 clean and jerk 135

40 dus

Time: 18:51

Splits 4:50, 11:38, 18:51

Partner you go i go

5 rounds not for time:

10 GHD

10 alt single arm db snatch 50#

Time: 8:24

Partner: Mark

7-10-20

Back Squat
3 Reps
6 Reps
12 Reps

255, 225, 195

Clean and Jerk Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk

Bar, 75, 105

Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low-Hang Power Clean
1 Push Jerk
1 Low-Hang Squat Clean
1 Split Jerk

105, 135, 155

Partner WOD

10 rounds, you go I go:

10 wallball 30#

12 cal row

10 lateral burpees over rower

Time: 16:52

Partner JB

7-7-20

Gymnastic Capacity A [On the 0:00]
AMRAP 8:
5 Burpees to Target (6″)
3 Kipping Handstand Push-ups
5 Burpees to Target (6″)
6 Kipping Handstand Push-ups
5 Burpees to Target (6″)
9 Kipping Handstand Push-ups
…
Add 3 Handstand Push-ups Each Round

15 + 2 burpees

Gymnastic Capacity B [On the 10:00]
For Time (3 Minute Cap):
200′ Handstand Walk

50 ft. Was my worst hs walk ever.

Conditioning
“Deadbolt”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)

R: 3+ 13 calories

I dropped dl to 185 to avoid post vacation injury

7-2-20

2 rounds:

5 sets of:

5 neutral grip strict pull ups

10 air squats

Rest 1 min between rounds

R1: 2:43

R2: 2:56

Did pull ups on ladder laid across garage rafters

6-27-20 Johnny Wedding

10min alt EMOM

9 clean and jerk 95

9 burpees

10min alt EMOM

12 box jump 24"

12 single arm db snatch 50#