7-21-20

Conditioning
“Strict JT” 
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups

Set 10min cap

Did 13 strict 1st set and thats all I could do. Finished doing all dips and push ups at buzzer.

Body Armor Primer
7 Uneven Tempo Kettlebell Deadlift
50m Uneven Kattlebell Farmers Carry
7 Uneven Tempo Kettlebell Deadlift
50m Uneven Kattlebell Farmers Carry

70 and 53

Conditioning
“7 Wonders”
3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses
700/500 Meter Row
3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses
700/500 Meter Row
3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses
Rx – 115/85

Time: 13:51

Ub except last t2b as 4-3 cuz grip.

Rows were 2:50 and 2:55

Im happy with that. Nearly zero transitions.

7-20-20

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

95 95 115 135

Snatch [On the 10:00]
On the Minute x 10:
1 Low-Hang Squat Snatch

Build to a Heavy for the day.

145 155 155 165 165 175 175 175 175 175

Front Squat [On the 20:00]
On the Minute x 10:
1 Front Squat

Build to a Heavy for the day.

175 185 195 205 215 225 235 245 missed

Conditioning
“Unicycle”
10:00 Window:
2.5K/2K Bike Erg
100 Double-Unders
Time Remaining:
9 Snatches (95)
7 Snatches (115)
5 Snatches (135)
Max Snatches (155)

Total: missed only attempt at 155

Bike in 4:46

Dus in 3 sets

7-19-20

Conditioning
“Huggies”
For Time:
800 Meter Run

15-12-9:
Front Squats (95/65)
Chest to Bar Pull-ups

800 Meter Run

15-12-9:
Thrusters (95/65)
Pull-ups

800 Meter Run

Time: 10:57

My goal was sub 20. I stopped after the 2nd 800m. Heat was killing me. I did ub.

Capacity Builder
[On the 0:00]
40/30 Calorie Row
20 Lateral Burpees Over the Rower

Time: 3:12

[On the 5:00 & 9:00]
30/24 Calorie Row
15 Lateral Burpees Over the Rower

Time: 2:43

Time: 2:34

[On the 13:00, 16:00, & 19:00]
20/15 Calorie Row
10 Lateral Burpees Over the Rower

Time: 1:43

Time: 1:41

Time: 1:32

7-17-20

Clean and Jerk Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low Hang Clean Pull
1 Low Hang Clean High Pull
1 Low Hang Squat Clean
2 Split Jerks

155 165 175 185

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

185 195 205 205 missed split 205 missed push jerk, rested and then hit jerks

Conditioning
“Floor It”
On the 5:00 x 5 Rounds:
100′ Handstand Walk
5 Power Clean and Jerks (185/135)
15/12 Calorie Assault Bike

Finished each round with 75 75 45 45 75 sec left.

Did cleans but not jerks cuz my left neck/shoulder felt tweaky.

Happy w hs walks. Finished all sets under 2 min.

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