2-5-21

A1: pocket snatch 4x3

75 95 115 135 

A2: snatch grip jerk 4x1

135 165 185 205

B: 3 position squat snatch

6 sets

115 135 145 155 165 165

C: 3 squat snatch heavy

165 175 185 miss 175 185 make

9 min cap

7 rounds

5 thruster 135

3 bar facing burpees

1 bar muscle up

Time left amrap clean and jerk

Total: 8 c&j

Finished 7 rd in 7:48. Thrusters ub but slow in rd 6 & 7.

2-2-21

Dole

30 clean and jerk for time at 65-75% 1rm squat clean

4 bar facing burrpees top min

155

Time: 4:43

11-5-5-5-4

Aha

4 rounds

18min cap

25 cal ski

15 thrusters 95

10 t2b

ski at 1050 cal/hr for 3 rds then 940 for last

thrusters 15 then 8-7s

t2b ub

1-31-21

21 min cap

Every 3 min ski 24/18 cals

Amrap devils press 45#

Start w ski

Total: 62 devils press as 12-10-8-8-7-8-9

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