2/17/17

Clean complex

6min emom at 70%

1 clean pull

1 squat clean

1 front squat

Weight: 175

5 rft

10 DB sq clean 50

10 burpees over DB

30 dus

Time: 14:54

That sucked from 3 on. DB were 10, 5-5, 5-5, 4-3-3, 4-3-3

Rest 5min

5 rft

10 DB snatch 50

Row 250m

10 burpee over rower

Time: didn't do it

2/14/17

Squat

5 reps of:

135,185,205,225x3 sets

10min amrap

10 Russian kbs 70

10 box jump 24"

R: 11+2 kbs

Finished 10 sets in 8:59

2/12/17

Bitch work

2k row

Top of every minute: 

5 lateral burpees over rower

Time: 12:36.6

60 burpees

8min amrap

20 wallball

15 t2b

10 DL 225

R: 3+17 wb

DL ub. Wb 20, 20, 10-10, 17. T2b 15, 8-7, 8-7.

2/10/17

Warm up

3 rounds

15 push up

15 bb thrusters

15 shoulder taps

4 rounds 

1 min on 3 min rest

Amrap front squat 135

15, 15, 15, 15

6 rounds

50ft db overhead walking lunges 50

5 bar facing burpees

50ft handstand walk

5 bar facing burpees

18min cap

R: 3+50ft lunge

10min alt emom

10 c2b ub

10 hspu ub

2/7/17

2017 Cycle 4 – Week 5 Day 2

Miss the Cycle 4 Podcast? Check it out HERE

1. Warm-up
Row 150/100 Calories

2. Strength
Back Squat 5×6 @75%

225

Then
Push Jerk 5×6 @70%

160

3. Met-Con 
Open WOD 12.1 and 11.3
AMRAP 7 Minutes of Burpees to 6″ Target

Total: 107 ub

7 better than 2012

Rest 5 Mins

AMRAP 5 Minutes
Squat Clean and Jerk 165/110lbs

Total: 6 of 8 attempts. Missed the first totally and lost jerk out front on 2nd to last.

4. Interval
3 Rounds:
20 Ring Dips
20 Calorie Assault
Rest 2:00

R1: 1:31, dips ub 

R2: 1:36, dips 10-5-5

R3: 1:48, dips 10-3-3-1-1-1-1

2/5/17

Open 14.4

14min amrap

60 cal row

50 t2b

40 wall ball 20

30 power clean 135

20 muscle ups

R: got 10 muscle ups in 11 attempts in 3 min.

In 2014 I got 17 mu.

4 sets:

Max strict hspu into max kipping hspu

3min rest

R1: 7+5

R2: 5+7

R3: 5+7

R4: 5+7

2/3/17

1. Warm-up
2 Steady Rounds:
50 Double Unders
40 Lunge Steps
30 Wallballs 20/14lbs

2. Strength
4 Rounds:
1:00 on 3:00 off
Max Back Squats in 1 set @ 65% of your 1RM.

195x10 for all 4 sets

3. Met-Con 
3 Rounds:
100 Air Squats
50/30 Calories on Bike

Time: 21:48

Squats as 45-30-25, then all 25s

Cals took a little over 4min each time