3-9-19

Garage

10 slamball 20#

Russian KBS:
10 at 35
10 at 53
3x10 at 70
3x10 each arm single arm at 70
10 at 70

3-8-19 Open 19.3

Open 19.3

For time:

10min Time cap
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

Total: 16 hspu and 2 misses. Tie break off box was 6:38.

Hspu were 2-3-2s

All lunge and step ups ub. Held db at side for step ups.

3-7-19

Conditioning
"3-Wheel Drive"
3 Rounds:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24"/20")

Time: 18:11

All ub except dus. Only one set ub. Thats bad.

3-5-19

Warm Up – For Completion
Primer
AMRAP 3:00
Row 40/30 Calories
Max Lateral Burpees over Rower

Row in 1:42 then 20 burpees.

2. Lift – For Weight
Squat Snatch
6×2
Drop and Reset
Rest as needed

95, 95, 115, 115, 135 missed first then hit 2, 135

3. Metcon – For Rounds and Reps
AMRAP 15 Minutes
20/12 Calories on AAB
15 HSPU (2018 Open Standard)
10 Deadlift 225/155lbs

R: 3+20+15+3

Hspu as 8-7, 8-7, 6-5-4, 6-5-4

DL as 10, 5-5, 10, 3

3-3-19 Open 19.2 retest

Open 19.2

6 reps 185

2 reps worse than friday.

I felt faster but my split was 14 sec slower at 5:51.

It boils down to i cant get stronger in 2 days. My skills are good, strength is weak.

3-1-19 Open 19.2

Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Total: 8 reps at 185, tie break time 5:37.

First time doing squat cleans since I hurt back. Im happy with this.

T2b were 8-7-6-4 and 8-7-4-3-3.

2-28-19

Met-Con
4 Rounds
3 Rope Climbs
20 Push Press 75/55lbs
Run 400m

Time: 12:59

Ub.