1-29-21

Snatch complex

1 power, 2 hang power, 2 ohs

5 sets work every 90sec

95 115 115 135 145

Death Star

Teams of 3

Run 2 miles

Row 2 miles

1 person working

Other 2 people, you go i go:

Amrap

15 rope climbs

30 dball over shoulder 150#

60 dball walking lunge 100#

Score is time to complete run/row

Time: 27:49

Rounds: 2+36 lunges

Gary, Derek, and I beat Jmar, Austin, and JB.

Front Squat

4x1

185 205 225 235 245 255 (fail)

1-27-21

For time:

3 rounds

Row 1000m

10 burpees over rower

Time: 13:09

Pace: 1:52.8

1-24-21

8min cap

20 clean and jerk 165#

40 bar facing burpees

Break up however you want

Time: 5:45

Did 5 c&j and 10 burpees across

Partner WOD

20min cap

2 rounds:

Buy In: Down back sled push 305#

50 wallball 20#

25 DUs

40 wb

30 dus

30 wb

35 dus

20 wb

40 dus

10 wb

45 dus

Buy Out: 100 yd hs walk

Each round includes the buy in/out.

Each partner must do all dus, one person at a time.

Partner: Gary

At cap we were 30 dus into first set of 40 dus on 2nd round.

We finished at 25:43

1-22-21

Warm up

2 rounds

10 Plate overhead squat 25#

Dbl arm kb oh walk x40 yds 35#

Ski 200m

5 rounds

Work every 90sec

1 powersnatch

2 hang powersnatch

1 ohs

95, 115, 135, 145, 155

Missed first hang at 155

Partner wod

Dooku

100cal bike

100 yd hs walk

20 back squat 225

30 bar muscle up

20 squat

100yd hs walk

100 cal bike

Time: 32:43

Partner: JB

I did 26 bmu

Squats in 5s

5 rounds

400m run

10 single arm db box step up 50#

10 single arm db overhead walking lunges 35#

40sec plank hold

Time: 20:07

1-20-21

4 rounds 

15cal bike

15 single arm db thruster 50#

15 burpee box jump over

Rest 90sec

R1: 2:28 ub

R2: 2:54, thruster 8-7

R3: 3:15 as 8-7 thruster

R4: 4:03, 7-8

10 rounds you go i go

10 yd shuttle runx10

1 large set ring muscle up

MU as 6,8,6,6,6

1-19-21

50-40-30 cal rogue bike

15-10-5 squat snatch 115, 135,155

Time: 23:17

15 ub

10 had 2 misses

5 had 6 misses

Strict press

5x95, 95, 115, 135, 155(1)

Side plank 30sec per side

1-15-21

Beskar

Partner wod

For time:

1 mile run

50 clean and jerk 115#

100 pull ups

100 cal bike

100 push ups

50 c&j

1 mile run

Time: 42:29

Partner: Austin

Front squat

8x1 every 90 sec

185

205

215

225

235

235

245

235

245