Friday, April 21, 2017

Row 2000m
EMOM 5 burpees
-no burpees until minute 1 is complete on rower

11:41


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Monday, April 17, 2017

Strength:
Deadlift 5-4-3-2-1 at 75%, 80%, 85%, 90%, 95%.
These are "Confidence Pyramids" in that if the athlete is confident, go ahead and hit a 1RM and then 105% if there is time. 15 min time cap.

WOD:
Complete 10 One Minute Rounds
Begin at 1 and increase rep count by 1 each round (so, in round 10 you will be performing 10 reps)
Death by "No-Thank-you"*
** Rest 3 Minutes **
Complete 10 One Minute Rounds
Begin at 1 and increase rep count by 1 each round (so, in round 10 you will be performing 10 reps)
Death by Hand Stand Push-Up

*"No-Thank-You":
- 1 Pull-Up
- 1 Knee to Elbow
- 1 Toes to Bar

DL to 385

Got thru 6 min of No Thank you's and all rds of HSPU


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DB Lynne

101 reps 65lb DB


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WOD

2 Strict pull ups
2 Front squat 185/135
50 DUs

4 Strict pull ups
4 Front squat 185/135
40 DUs

6 Strict pull ups
6 Front squat 185/135
30 DUs

8 Strict pull ups
8 Front squat 185/135
20 DUs

10 Strict pull ups
10 Front squat 185/135
10 DUs

8:39 Rxd



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Thursday, April 13, 2017


WOD:
Every 3 minutes for FOUR rounds:
400m Run or Row 500m
Max rep burpees in the remaining time in the 3 minute block
*Rest 1 minute between rounds

Run

71 burpees

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5 RFT

12' HS walk
15 TTB
30 DUs


14:24

Previous 16:15

All HS walks broken. Sped up DUs and that helped

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Monday, April 10, 2017

Press 5! Failed at 205

5 RFT

12' HS walk
15 TTB
30 DUs

16:15

Put together 3 things I suck at and this is what you get. Good practice.


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Sunday, April 09, 2017

WOD:

25 minute time cap

25 Double-Unders
10 Power Clean 135/95 - 95/65
10 Pull-ups

25 Double-Unders
9 Power Clean 135/95 - 95/65
9 Pull-ups

25 Double-Unders
8 Power Clean 135/95 - 95/65
8 Pull-ups

25 Double-Unders
7 Power Clean 135/95 - 95/65
7 Pull-ups

25 Double-Unders
6 Power Clean 135/95 - 95/65
6 Pull-ups

25 Double-Unders
5 Power Clean 135/95 - 95/65
5 Pull-ups

25 Double-Unders
4 Power Clean 135/95 - 95/65
4 Pull-ups

25 Double-Unders
3 Power Clean 135/95 - 95/65
3 Pull-ups

25 Double-Unders
2 Power Clean 135/95 - 95/65
2 Pull-ups

25 Double-Unders
1 Power Clean 135/95 - 95/65
1 Pull-ups

16:59 Rxd

Sick right now but the doubles got me


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Friday, April 07, 2017

20 min AMRAP

5 TTB
10 push ups
15 squats

16 plus 10 squats


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Thursday, April 06, 2017

15-12-9

OHS 135
TTB

5:30 Rxd

Like a bomb goin off


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