4-8-18

1. Warm-up
4 Steady Rounds:
10 Goblet Pause Squats
10 Strict Pull Ups
15/10 Calorie Row

2. Lift
Find 3RM Front Squat

245

3. Conditioning
AMRAP 3 Minutes
Max Clean and Jerk 95/65lbs
Rest 3:00
AMRAP 3 Minutes
Max Bar Muscle Ups
Rest 3:00
AMRAP 2 Minutes
Max Overhead Squats 95/65lbs
Rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
Rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
Rest :90
AMRAP :90
Max Pull Ups

Total reps: 191
I beat Ryan by 1 and Matt by 2

40 ub singles clean and jerk. Did 30 in 2:14.
25 bar muscle ups as 10-8-4-3
35 ohs as 20-3-7-5
32 c2b as 10-8-7-5-2
21 thruster as 10-5-6
36 pull ups as 15-10-5-5-1

4-6-18

1. Warm-up
2 Steady Rounds:
12 Hang Cleans 115/75lbs
18 Push Ups
24/18 Calorie Ski

2. Lift
Find 1RM Power Clean

235
Stopped there cuz wrist is feeling better and don't want to set it back

3. Conditioning
3 Rounds:
10 Power Snatch 135/95lbs
20/12 Calories on Bike
30 Wallballs 20/14lbs

Time: 13:16
Snatch all singles. Missed 6th rep in 3rd set.
Bike at 305 watts on rogue
Wb ub

4-5-18

Conditioning
AMRAP 20 Minutes
50 Double Unders
5 Squat Cleans 205/145lbs
5 Muscle Ups

R: 4+3 squat cleans
Just short of my goal of 5 rounds. Squat cleans we're heavy from the start. No misses. Muscle ups were ub. 2 of 5 dus sets ub.

4-3-18

1. Warm-up
3 Steady Rounds
Row 400m
20 Box Step Ups 24/20″

10:44, oops did 4 rounds.

2. Strength
Find your 5RM Touch and Go Deadlift
Check out our video for some efficiency tips HERE
Do not drop, bounce, or punch the barbell. There should be zero momentum added to the barbell from the floor

365

3. Conditioning
For Time:
Run 1k
Row 1k
Bike 3k
Row 1k
Run 1k

Time: 25:50

Run 6:02
Row 3:45
Bike 4:53
Row 3:44
Run 6:10

3-31-18 Jesus WOD

For time:
100 dus
800m back rack walk 185#
100 burpees

Time: 20:43
Dus as 78-22 in 1:10
Walk dropped at 200, 400, and 600m and total time of 12:12
Burpees ub in 7:00.

3-30-18

1. Warm-up
3 Rounds:
15 Good Mornings 75/55lbs
25 Walking Lunge Steps
5 Strict Handstand Push-Ups

2. Strength
Deadlift
3×12 @50-55% of 1RM
For Speed

225 ub in 18 sec

3. Met-Con
With a Partner, 7 Rounds Each
3 Reps of (1 Ring MU + 2 Ring Dips)
12 Box Jump Overs 24/20″
*Partner 1 finishes the entire round before Partner 2 begins, and vice versa

Times: 23, 23 ,23, 34, 35, 43, 58 sec

First 3 sets I did 1 mu and 2 dips until someone pointed out that totals 1 rep and I have to do 3. Sets 4-7 were correct. Ub until the last rep on last set of mu/dip.

4. Interval
4 Rounds:
8 Dball Squats (Bear Hug) 100#
8 Paralette Handstand Push-Ups
8 Dball Cleans 100#
Rest 3 mins
Pick a Sandbag weight that you can continue to move with.

R1: 2:14
R2: 2:21
R3: 1:46
R4: 1:42

I had to do normal hspu. Failed 1 paralette attempt on 1 and 2 sets before moving to hspu.

3-29-18

Strength
Pause Front Squat
Build to a Heavy Triple
Then perform 3×3 @ 80% of your triple

Built via 95, 135, 165, 185, 205

Then 3x3 at 165

WOD:

21-18-15-12-9-6-3
CAL ROW
KBS
100m run between each set

Time: 12:36
Ub