12-27-19

2 round warm up

10 inch worm

10 goblet squat

10 RDL w kb

5 ohs

Strength

OHS 5x3 90%

185

25 min cap

21-18-15-9-6-3

Powersnatch 115

200m run

50-40-30-20-10-5 DUs

Time: 17:54

I won, beat Adam by 45 sec

12-23-19

12 Days of Christmas

1 Sumo DL high pull 135

2 muscle ups

3 powerclean 135

4 push press 135

5 dball clean 100

6 c2b

7 DL 135

8 t2b

9 box jump over

10 cal rogue bike

11 ohs 135

12 burpees

Time: 36:40 ub

12-22-19

3-Position Pausing Power Snatch (Technique)
5 Complexes, building to a moderate:
- 1 Rep from the High Hang (pockets)
- 1 Rep from the Hang (1" above knee)
- 1 Rep from the Floor

Built to 145

Olympic Cycling
For Time:
10 Power Snatches @ 60%
8 Power Snatches @ 65%
6 Power Snatches @ 70%
4 Power Snatches @ 75%
2 Power Snatches @ 80%
*Before Each Set: 35 Double Unders

This is relative to your 1RM Power Snatch.

MU as 10, 4-4, 3-3, 4, 2

Snatch as 115,125,135,145,155 all singles no misses.

Time: 12:01

Conditioning
"Mile High"
For Time:
50 cal Assault Runner
25 Dball cleans 100#
50 cal ski
7 Rope Climbs (15')
50 cal row
50 Rower facing Burpees 

Time: 21:38 ub

12-17-19

Conditioning
"Wonderwall"
90 Double Unders, 30 Bar-Facing Burpees
90 Double Unders, 30 Wallballs (30/20)
90 Double Unders, 30 Deadlifts (255/185)
90 Double Unders, 30 Wallballs (30/20)
90 Double Unders, 30 Bar-Facing Burpees

Time: 21:59

10 burpees in at 19:55.

Dl as 8-7-8-7

Wb as 18-12, then 10s

12-12-19

3 Sets:
7 x Single Arm Dumbbell Bench Press (Each Side) 50#

10 air squats

STRENGTH:

10 DBALL FRONT SQUATS FOR TIME (100/75) 

25 sec

AFTER COMPLETE 50 AIR SQUATS FOR TIME

1:14 ub

WOD:

10 MINS TO FIND A HEAVY SQUAT CLEAN

205

THEN..
4 ROUNDS:
5 SQUAT CLEANS @ 60% - 135#
15/12 CAL ROW
20 WB

Time: 10:48 ub

Cleans were fast singles

12-10-19

Silverback Primer
3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)

115 on bar, 16kg kb ea arm

Conditioning
"Power Move"
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24"/20")

R: 5+1 ohs ub. Rested about 20 sec between bj and snatch

12-5-19

3 rounds:

10 Cossack squat

10 waiter squat 12kg

Conditioning
"Low Tide"
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (115/85)
25 Double Unders

1+7+17, row in 2:31

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (135/95)
25 Double Unders

2+3, row in 1:47

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (165/115)
25 Double Unders

3+3, row in 1:02