10-26-18

2. Oly
Push Press
4×4 @ 80%

185
Happy with this. Havent done press strength movts in a while.

3. Met-Con
AMRAP 10 Minutes
12 Overhead Squats 155/105lbs
48 Double Unders

R: 1+9
This was embarrassing. Legs were fine. Stability in core and shoulders was awful.

Ohs 5-5-2, 2-2-1-2-2

4. Interval 
4 Rounds
100′ dball carry 150lbs
20 Wallballs 30/20lbs
20 Pull Ups
Rest :90

R1: 1:54
R2: 2:04
R3: 3:30
R4: 3:35

Dropped dball 1x on set 3 and 4.
Wb as 20, 20, 10-7-3, 10-5-5.
Pull ups as 20, 20, 10-7-3, 8-5-3-2-11

Biceps were smoked. Havent been doing pull ups in a while.

10-25-18

Oly
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset

95, 145x3 sets

Then

7×1 @ 80-90%

185, 195, 195, 205, 205, 215, 215

10-23-18

18 min cap:
10-9-8-7-6-5-4-3-2-1
Cal row
Hang clean and jerk 95
Burpee
Hspu

Time: time cap fin 3 burpees

10-20-18

27min cap
Partner wod
70 box jump over buy in

Then 25 rounds you go i go:
5 hspu
27 dus
3 powerclean 185

1500m row buy out.

Time: 26:52

We were the only team to finish under tje cap and won by 10 min

Partner: Matt Gonzalez

10-19-18

2. Strength
Find a 1RM Front Squat

245, missed 265, hit 255.

3. Met-Con
For Time
15 Strict Handstand Push-Ups
15 Power Snatch 95/65lbs
12/12 9/9 6/6 3/3

Time: 14:52

All strict hspu as 5-5-3-2, 3-3-3-2-1, 2-2-2-1-1-1, 2-2-1-1, 1-1-1

$natch as 5s, 6s, 9, 6, 3

10-18-18

Interval
AMRAP 5 Minutes x 3
Ski 750m/600m
21 Deadlifts 225/155lbs
Max Rope Climbs in remaining time
Rest 2:00

Ropes: 4, 3, 2
All dl 11-10
$ki pace 1:56, 1:59, 2:03

10-16-18

 Met-Con
For Time:
100/60 Calories on Assault Bike
50 Wallballs 20/14lbs
25 Dumbbell Box Step Overs 50/35s, 24/20″

Time: 11:39

Bike in 7:03 rest 5 sec.
Wb 25 rest 5 then 25 fin at 9:03
Step ups 13 rest 10 then 12.