4-30-21

Every 90 sec til u miss 2x

1 power clean + 2 front squat

225

Goal was 225. Hit it first try and felt good for the day.

25 min cap

For time:

60 burpee box jump over 24"

30 muscle ups

60 OHS 135#

30 muscle ups

Time: 25:00 had 5 mu into second set

Scaled mu sets to 15. Did first set as 6-5-4. Second set as 5.

Bbjo ub in 5:45

Ohs as 5s thru 30 then 8-8-7-7 in 14 min. Should've done 8-7s the whole way.

3 RM hang squat clean

Goal was 165

I hit 205.

4-28-21

For time:

42 cal bike

42 wallball 30#

30 cal

30 wb

18 cal

18 wb

Time: 12:17

Wb as 22-20, 18-12, 18

Avg watts 270

Rest 5 min then

For time:

1600m run on air runner

25 box jump overs 30"

50 alt DB snatch 50#

25 bjo

50 alt DB snatch

Time: 19:34

Run in 7:54

Bjo end at 10:14

Db snatch end at 14:10 as 30-10-10

Bjo end at 16:07

Db snatch end at 19:34 as 20-30

4-27-21

OHS

5x4 at 75%

135, 165, 185, 185, 185 

No missed

For time:

50 cal rogue bike buy in

50 thrusters 95#

40 abmats

30 kbs 53#

20 push ups

10 box jumps 30"

Time: 12:27

Bike in 2:31 with 420 watt avg

Thrusters as 10-10-7-8-6-5-4

Abmats ub

Kbs as 17-13

Push ups as 5s

Bj ub

Embarrassing that push ups aren't ub

4-23-21

Warm up

50cal ski in 2:35

Running clock

3 rounds

400m run

10 ohs 135#

Time: 7:56

At 15:00 into

4 legless rope climb

200 DUs

3 rope

150 DUs

2 rope

100 dus

Time: 14:59

Rope climbs all legless

DUs took way too long

4-21-21

20min alt emom

15 cal row

1 back squat

Start squat at 60% max and build across

All rows between 28 and 34 sec. Last was fastest.

Squat 135 155 175 195 215 215 235 235 235 255

30-25-20-15-10-5

Cal ski

Cal bike

Time: 15:04

4-20-21

Warm up

12min amrap

6 alt single arm devil press 35#

12 goblet squat 35#

200m run

R: 6+3

3 sets of

Every 2min for 3 rounds

3 cleans, 3 front squats @60% clean max 145#

2, 2 at 70% - 170#

1, 1 at 80% - 195

10-8-6-4-2

Ground to overhead 165#

Ring muscle ups

Time: 13:23

Wanted sub 10

Mu as 5-5, 5-3, 4-2, 2-2, 1-1 failed first try at #30

4-18-21

5 rounds

250m row

10 lateral burpee box jump overs

30 DUs

Time: 13:15

Every 30 sec for 5 rounds

10 push ups

10-8-6

Single arm DB bench 50#