11/14/15

Team of 2

25 min Amrap

30 cal row

30 squat clean 115

30 burpee box jump 24

400m run w slamball 30 rotate every 100m

30 cal row

30 push press 115

30 pull up

Rounds: 2+8 cals

Split evenly til end, I did 30 pull ups UB

Buy out:

5 min Amrap

Slamballs 30

Partner run 100m

Total: 11 runs, 142 slamball

11/13/15

2016 OPEN ATHLETES
1. Conditioning
ECC Qualifier WOD 5
“Hollyman”
30 RFT:
5 Wall Balls, 20/14
3 HSPU
1 Clean, 225/155

Time: 29:58

Did 5 rounds of 225 then had to drop to 205. All wb and hspu UB.

2. Squat
Work up to a 1RM Box Back Squat with bands or chains – box should be just below parallel.

225, 275(fail), 255, 265, 275, 285(fail)

3. Gymnastics
4 sets of 60% of your best set of unbroken muscle ups – unlimited rest between sets.

10, 10, 8, 7

11/12/15

2min running clock

125m row

6 burpees over rower

Rest til 2min is up...

150m row

6 burpee over rower

Rest til 2 min up...

175m

6 burpee...

2 rounds

1st round: finished 400m round with 7 sec left. I'm mad at myself cuz I could've got on and pulled a 2:00 pace and finished 425.

2nd round: I went back and got it. Finished 425 with 4 sec left.

11/10/15

1. Conditioning:
7 RFT:
7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing burpees

Time: 12:02

All UB but rest btw burpees and cleans.

It's as bad as it looks and sounds

2. Back Squat

3×10

185

11/8/15

2. Conditioning
For time:
1,000m Row
10 Snatches, 155/105
10 Muscle ups
500m Row
5 Snatches, 155/105
5 Muscle ups

Time: 11:39

All MU UB. 

1:48 pace 1000. 2:00 500

Didn't want any misses in snatch, I had 1 on the first pull of second set.

I am happy with 15 reps at 155 considering I couldn't compete one at 145 yesterday in the wod.

11/7/15

2016 OPEN ATHLETES
1. Conditioning
“Open Test”
AMRAP 20:
50 WB
50 DU
40 Box Jumps (24/20)
40 TTB
30 CTB
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups

Total: 3 failed snatches. Hands were so wet.

Went UB wallball, broke 1x dus, UB Bj, 10, 5s ttb, 5s c2b, UB burpees, clean singles, jerk 3,3,3,3,4,4. Finished Bj at 15:50 (counting down)

Was on snatches w 2:07 left.

11/6/15

2016 OPEN ATHLETES
1. Conditioning
“ECC Qualifier WOD 4”
For Time:
30 1-arm alternating DB Snatches, 70
100 Double Unders
20 1-arm alternating DB Snatches, 70
100 Double Unders
10 1-arm alternating DB Snatches, 70
100 Double Unders

Time: 9:21

First 100 dus UB, then broke 3-4x other 2 sets

All db snatch UB 

2. Squat
EMOMx6: 2 Front Squat, across

185 for 3 sets, 205 for 3 sets