A.  FS; 70% x 5 x 5 sets B.  PS @ 75% x 2 reps EMOM x 7 minutes *not TnG..reset for each lift C.  50 ring dips for time + 300m row 15 thrusters @ 115# 15 kb swings @ 70# rest 15 minutes x 2 rounds @ max effort RESULTS: A. 225, then […]

A.  Snatch; 75% x 2 x 4 sets B.  C&J – EMOM x 2 reps @ 205# x 6 minutes + 15 minute amrap 21 PC  @115# 27 CTB pull ups 27 burpees RESULTS: A. 155-160-165-165 B. Did 7 mins C. 2+5 Burpees. I blew up.

500m row @ 1:33 pace -rest 2 minutes HPC – build to tough single rest 1 minute x6 rest 15 minutes For time: 15 DHSPU @ 8″ 5 Mu 12 DHSPU 5 MU 9 DHSPU 5 MU 6 DHSPU 5 MU 3 DHSPU RESULTS: A. 1:34.8 -235# 1:33.9 -255# 1:33.7 -255# 1:34.3 -255# 1:34.6 -255# 1:34.0 -245# […]

14 minute amrap @ open’s pace 100 box jumps w/ step down + 3 thrusters @ 105# 3 t2B 6/6 9/9 etc… RESULTS: Round of 18 complete + 7 thrusters Box Jumps in 4:22

A.  Snatch from below knee + snatch from ground @ 75% x (1.1) x 4 B.  FS @ 83% x 2 x 4 sets C.1  PJ x 5 TnG reps @ 185# x 5 sets, rest 60 seconds C.2  Good Morning x 6 x 5 sets, rest 60 seconds + 12 minute amrap 10 DL […]

A.  PC + PJ @ 88% x 1 x 5, rest 90 seconds B.  Snatch pull @ 105% x 3 x 3 + For time @ 110% effort 300m row 15 C&J @ 115# 15 burpees to target 6” over reach rest 12 minutes x 3 rounds RESULTS: A. 240-245 B. 215-220 C. 2:31, 2:40, […]

A. Snatch – build to max -rest 10 minutes For time: 10 reps @ 70% 10 reps @ 75% 10 reps @ 80% rest 20 minutes 10 minutes ont the clock 60 barbell facing burpees 30 squat cleans @ 115# 15 Mu RESULTS: A. 195 (I missed 200/205 about 37 freakin times). B. 140-150-160.  My […]

4 minute am rap all out 15-12-9-6 burpee thurster @ 105 rest 15 minutes For time; 100 double unders 30 PS @ 115# 500m row @ all out then… 500m row rest 4 minutes x 4 rounds RESULTS: A. 4:17 (didn’t warm up enough) B. 4:13 C. 1:35.1, 1:35.1, 1:33.5, 1:34.8

10 minute amrap – open’s pace 75 PS @ 75# 50 wall balls, 20# 25 MU RESULTS: 148 reps (23 MUs) *power snatches got  harder much quicker than I thought.

A.  OHS; 8.6.4.8, rest as needed B.  PJ @ 185# – 5 reps EMOM x 6 minutes C.  PC – EMOM do 3 TnG reps @ 225 x 5 minutes RESULTS: A. 165-195-210 (f-3)-165 B. Done. C. Done. *I didn’t get the rest done–very chaotic last part of my week.