12-22-17

For time:
160 air squats
80 push ups
40 ghd
5 legless rope climbs

Time: 13:56

Squats 100-60
Push ups 10s thru 50 then 5s
Ghd 10-10-5-5-10
Rope climbs as singles

4 Rounds:
AMRAP 3 Minutes
3 Sandbag Cleans 150/100lbs
6 Muscle Ups
9 Burpees to 6″ Target
Rest 2:00

R1: 1+2 mu
R2: 1+1 clean
R3: 1+1 clean
R4: 1+2 cleans

Mu were 6, 3-3, 3-2-1, 4-2

12-21-17

3 rft
30 Cal ski erg
20 ohs 135#
10 strict hspu

Time: 29:43
R1: 6:48
R2: 10:02
R3: 12:53

Ski was 1:43, 1:40, 1:38
Ohs 13-7, 7-7-6, 9-6-1-4
Hspu we're 1-3-3-3, all 2s, all 1s. Was on wall for last set at 22:50

12-19-17

AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)

R: finished 4th row. Pull Ups were ub, ub ,11-10. C&j fast singles.

12-17-17

1. Warm-up
Floss Wrists
3 Steady Rounds:
15 Overhead Walking Lunge Steps 95/65lbs
10 Strict Pull Ups

2. Oly
Squat Clean 4×5 @65-70%
Jog 800m for Rest between sets.

165 all quick singles. 17:11.

3. WOD
AMRAP 7 Minutes
100/70 Calories on Bike
Max Wallballs in remaining time 20/14lbs

5:55 for cals
27 ub wb

4. Interval 
EMOM for 21 Minutes
7 Unbroken Overhead Squats AHAP
1 Pegboard Climb
7 Unbroken Bench Press
Alternate Movements each minute.

Ohs 95
Pegboard to U
14 push ups instead if bench

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