1/30/16

Teams of 2, 30 min cap:

1600m run (100m increments)

100 box jump over 24"

100 Front squat 65#

100 T2b

100 front squat 65

100 Bj over 24

1600m run (100m increments)

Time: 30:00 we were 900m done of last 1600m

I did: 

800m

60 bjo

60 fs

50 t2b

50fs

55 bjo

400m

1/29/16

2016 OPEN ATHLETES
1. Snatch
3×2 Snatch, climbing – should not be TnG

145, 155, 165 (missed 1 then hit 2)

First time that high since wrist injury

2. Squat
3×2 Back Squat

225, 245, 265

3. Conditioning
complete AMRAP 20:

2-4-6-8-10-12*… Clean 135

3 Rope Climbs (as a team using 1 rope) 

30′ HS Walk 

R: 12+1 rope

1/28/16

15min Amrap

10 double kbs 53# ea

10 front squat 95#

20 mountain climbers

15 slamball 20#

R: 6+3 kbs

1/26/16

5 min emom

5 tng powersnatch 115

3 rft

20 ohs 95#

20 Bj 24"

20 burpee pull up

Time: 16:26

Ohs UB then 2x 10,10

1/24/16

2. Conditioning
1000m Row, into:
4 RFT
20 KBS, 70/50
60 Double Unders
Then, 1000m Row

Time: 18:32

1st row 3:30

2nd row 3:44

Kbs UB then 3x10,10

Dus all over the place 

1/23/16

2 Power Snatches every 30 seconds for 4 minutes – you choose the weight.

115

Was happy I could do any snatch with my wrist

2016 OPEN ATHLETES
1. With a Running Clock
A. at the 0:00 complete:
AMRAP 15:
5 TTB
10 Hand Release Pushups
15 Wallballs

R: 9+5+9

Died on push ups. Had 7 rounds at 8 min. Happy all push ups were on hands and no wrist pain.

B. at the 15:00
5 minutes to establish a 1RM Snatch

Couldn't max so did 14 reps at 115

1/21/16

Squat

10x95

10x135

10x185

10x205

10x225

2.  Row Conditioning
25 Calorie Row
25 Box Jumps, 24/20
20 Calorie Row
20 Box Jumps, 24/20
15 Calorie Row
15 Box Jumps, 24/20
10 Calorie Row
10 Box Jumps, 24/20

Time: 7:12

Row was 3min total

All UB, step down