11-8-19 Open 20.5

Open 20.5

20 min cap

Complete in any order you want, broken up however you want:

40 muscle ups

80cal row

120 wallball 20#

Time: 19:06

I did 10 rounds of 4-8-12.

Held 4 mus thru round 7 then did 3-3-2-2-1-1

11-3-19

Banded back squat

5x5

135, 185 (2), 155, 155, 155, 155

15min amrap

1 sled push down back w/2 plates

10cal assault bike

10 GHD

R: 6+10 cals

11-1-19 Open 20.4

Open 20.4

20 min cap

30 box jumps 24"

15 clean and jerk 95

30 bj

15 c&j 135

30 bj

10 c&j 185

30 pistols

10 c&j 225

30 pistols

5 c&j 275

30 pistols

5 c&j 315

Finished pistols at 15:50

Hit 3 of 4 attempts at 225

Goal was 1 rep of 225, so #Win

WOD

7 rounds:

2 rope climbs

10cals rogue bike

Time: 8:14

10-31-19

WOD:

12 MIN AMRAP:
12 BURPEES TO TARGET
12 OHS (95/65)
12 BOX JUMPS (24/20)

R: 5+9 burpees

Goal was 6. All ub. Transitional breathing before the bar slowed me.

10-29-19

Lactic Threshold Conditioning
On the 3:00 x 5 Rounds:
9 Burpee Box Jump Overs (24"/20")
12/9 Calorie Air Runner

R1: 1:25

R2: 1:21

R3: 1:16

R4: 1:11

R5: 1:09

Every 4min for 3 rounds:

30 cal assault bike

20 KBS 53#

Max box jumps 24"

Rest 3min

R1: 21

R2: 27

R3: 34

10-27-19

Teams of 2

25min cap

9 front squat 115

7 burpee box jump overs 24"

5 ring muscle ups

200m slamball run 50#

R: 10+4 front squat

Partner: Zach Price

Flush

12min emom

10cal assault runner

12 t2b

10cal assault bike

10-25-19 Open 20.3

Open 20.3 (repeat of 18.4)

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Reps: 102

12 DL at 315. Diane in 6:19.
DL as 14-7, 8-7, 9. 315 as one double and then singles.

4 reps worse than 18.4 due to Diane being 50 sec slower due to hspu worse.

Hspu as 12-9, 5-5-3-2, 3-3-2-1

Flush workout

Not for time:

5 rounds not for time:

12 cal ski

12 ghd

Time: 11:15 with walk back and forth

3x10 single arm KB bent row 70#