3-16-19

10min row
2574 cals at 1:57.9 pace

3x10
Single arm kbs 70#

3-15-19 Open 19.4

Open 19.4 

12min cap

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men: 95 lb.
Women: 65 lb.

Snatch 10, 10, 5-5

BMU 5-5, 5-2-1-2

Total: 106 which is 8 burpees into 2nd set. Tiebreak 4:01

3-12-19

Front squat
5x3

95, 115, 135, 165, 185, 205, 225

5 Rounds
300m row
20 Russian kbs
10 strict pull ups

Time: 19:30

Goal was under 18 but strict pull ups died. Sets were 7-3, 4-3-3, 4-3-3, 3-2-2-2-1, 3-1-1-1-1-1-1-1.

Kbs ub. Rows in 1:05.

3-10-19

Marcus Filly Rope Warm Up

4 rounds:
3 rope pull ups each hand on top
Rest 30 sec
8 rope t2b rotate grip each set
Rest 30 sec
20 sec rope L sit
Rest 2 min

AMRAP 10 Minutes
5 Squat Snatch 115lbs
7 Bar Facing Burpees
9 GHD Sit Ups

I started on GHD so we wouldnt get jammed up.

R: 5+1 ghd

I felt really good. Ub.

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.