12-29-19

Team of 3 

30min cap

120 Deadlift, 600m run

90 hang powerclean, 600m run

60 hspu, 600m run

5000m bike erg

60 hspu, 600m run

90 hpc, 600m run

120 dl, 600m run

First bar 175, 2nd bar 155

Time: 40:59

Dl as 10s for 175 and 20s for 155

Hpc as 5s then 10s

Hspu as 10s

With Ben and Ryan

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