12-15-17

1. Warm-up
4min assault bike z1

2. Strength 
Find new 5RM Back Squat

255, 275, did 1 rep at 295 and stopped cuz I knew there wasn't 4 more in me.

3. Met-Con 
AMRAP 15 Minutes:
10 Burpee Box Jump Overs 24/20″
100′ Farmers Carry 100/70lbs per hand
10 Alternating Pistols
10 Burpee Box Jump Overs 24/20″
100′ Farmers Carry
20 Pistols
10 Burpee Box Jump Overs 24/20″
100′ Farmers Carry
30 Pistols
etc…

Total: finished farmer of 50 set. Had 3 sec, could've done 1 pistol.

4. extra
10 Rounds:
Not for time
30 Double Unders
2 Strict Muscle-Ups

Time: 10:40

First 5 rounds in 4:42.
First 2 du sets broke 1x each, then ub last 8 rounds.
Strict mu ub til 10th round 1-1. No misses.

12-14-17

EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM
Full Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
You can build throughout sets.

105

5 Rounds On the 4:00
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (135/95)

R1: 2:59
R2: 2:44
R3: 2:39
R4: 2:32
R5: 2:27

C&J got faster. Squats ub. Row was 49-52 sec each.

12-12-17

In 3:00 Complete
30 Wallballs 20/14lbs
10 Ring Dips
Rest the remainder

In 3:00 Complete
32 Wallballs
12 Ring Dips
Rest the remainder

In 3:00 Complete
34 Wallballs
14 Ring Dips
Rest the remainder

Etc…continue until failure

R: 19 dips in the 40-20 round

Wb as 20 then rest to the minute, then remainder each time.

Dips broke into 1/3 sets.

Dips are what failed.

Total wb: 210

12-8-17

2. Strength
1 Max Set of Deadlifts
@ 65% of current 1RM

275 x 26

3. WOD
AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Power Cleans 135/95lbs

R: 6+6 t2b
Cleans all singles
T2b ub
Dus were ub or 1 break

4. Bitch Work
For Time:
1200m each
Ski
Bike
Row

Time: 12:02
Ski 5min
Bike 2
Row 4:47

12-7-17

3 rft
400m run
15 bar facing burpees
30 DB snatch 50#

Time: 15:50
All ub but run slowed down.

12-5-17

2. Strength
Find your 1RM “Misfit Clean Complex”
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

205

Conditioning
AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30 Calorie Row
30 Toes to Bar

R: 2 rounds in 16:30 then had to leave. Way slower than I predicted.

First set ub except ttb were 10s
Second db were 10s and ttb 10-10-5-5

12-3-17

2. Strength
Power Olympic Lifting Total

Find 1RM Power Snatch
175

Find 1RM Power Clean + Push Jerk
Hit 205 both. Cleaned 225 but missed jerk.

3. Met-Con
For Time
50 Burpee Box Jump Overs 24/20″
40 Overhead Squats 155/105lbs
30 Bar Muscle Ups

Time: 24:53
Bbj in 4:59
Ohs at 17:30
Bmu all 5s